Tate Press
A lying dumbbell triceps extension where the elbows flare out and the dumbbells are lowered to touch the chest, emphasising the lockout.
Primary muscles
- Triceps
Secondary muscles
- Front Delts
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench with dumbbells pressed over the chest, palms facing your feet and dumbbell ends facing each other.
Keep the upper arms still.
Bend the elbows outward to lower the inner ends of the dumbbells toward the chest.
Lightly touch the chest with the dumbbells.
Extend the elbows to return to the start.
Breathing: Inhale as you lower, exhale as you extend.
Coaching tips
Elbows out, upper arms still
Touch lightly
Squeeze at the top
Common mistakes
Turning it into a press
Dropping the dumbbells onto the chest
Using too much weight
Safety notes
Use light to moderate dumbbells; this elbow-out position can irritate the elbows under heavy load.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.