Dumbbell Tate Press

Muscles worked

Setup

1. Lie flat on a bench with your feet planted firmly on the floor for stability.
2. Hold a pair of dumbbells directly over your upper chest with your arms fully extended.
3. Use a pronated grip (palms facing your feet) and position the dumbbells so the inner heads are nearly touching.
4. Flare your elbows out to the sides so they are perpendicular to your torso.

How to do it

1. Inhale as you slowly lower the dumbbells toward the center of your chest by bending only at the elbows.
2. Allow the dumbbells to tilt inward so the ends touch your chest lightly, keeping your elbows flared out throughout the descent.
3. Exhale and use your triceps to press the dumbbells back to the starting position in a controlled arc.
4. Squeeze your triceps hard at the top of the movement, maintaining a slight bend in the elbows to keep tension on the muscle.

Form checklist

• Keep your elbows flared out to the sides throughout the entire range of motion.
• Ensure the movement occurs only at the elbow joint; keep your upper arms stationary.
• Maintain a neutral spine and keep your shoulder blades retracted against the bench.
• Control the descent to avoid bouncing the dumbbells off your chest.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are prying the dumbbells apart using only your triceps.
• Keep the dumbbells close together throughout the movement to maintain constant tension on the medial head of the triceps.

Make it harder

• Perform the exercise on a slight incline to increase the range of motion and change the angle of resistance.
• Add a 2-second pause at the bottom of the rep to eliminate momentum and maximize fiber recruitment.

Frequently asked

What muscles does the dumbbell tate press work?

The dumbbell tate press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell tate press?

The dumbbell tate press uses dumbbell.

Is the dumbbell tate press good for beginners?

The dumbbell tate press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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