The Tate Press is a lesser-known but highly effective triceps builder. Performed lying on a bench, it emphasizes the long head of the triceps and helps boost your bench press strength.
Instructions
- Lie on a flat bench holding two dumbbells with a pronated grip and elbows flared outward.
- Start with the dumbbells above your chest, arms bent so the ends of the dumbbells face each other.
- Lower the dumbbells toward your upper chest by bending at the elbows in a diagonal path.
- Stop just before touching your chest, then press them back up using your triceps.
- Control the movement throughout and repeat for reps.
Related Muscle Groups
- Triceps
See exercises for Triceps · Learn about the Triceps - Chest (secondary)
See exercises for Chest · Learn about the Chest - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders