Dumbbell Lying Elbow Press
Description
The dumbbell lying elbow press, often called the Tate press, is performed by lowering dumbbells onto the chest with elbows flared out to the sides. The unique elbow path isolates the triceps, particularly the medial and lateral heads, with a different stimulus than skull crushers or standard tricep extensions.
Muscle Group
Equipment Required
Dumbbell Lying Elbow Press Instructions
- Lie on a flat bench with a dumbbell in each hand pressed together over your chest.
- Hold the dumbbells with palms facing your feet (pronated grip).
- Start with arms extended and dumbbells touching above the chest.
- Bend at the elbows to lower the dumbbells toward your chest.
- Allow your elbows to flare out to the sides as you lower.
- Continue until the dumbbells touch your chest with elbows pointed out.
- Press the dumbbells back up by extending the elbows.
- Squeeze the triceps at the top with the dumbbells touching.
Dumbbell Lying Elbow Press Form & Visual
Dumbbell Lying Elbow Press Benefits
- Isolates the triceps with unique elbow path
- Hits medial and lateral tricep heads
- Different stimulus than skull crushers
- Heavy tricep loading possible
- Useful for breaking through tricep plateaus
- Builds arm thickness
Dumbbell Lying Elbow Press Muscles Worked
- Triceps brachii (lateral and medial heads)
- Pectoralis major
- Anconeus
Dumbbell Lying Elbow Press Variations & Alternatives
- Skull Crusher
- Tate Press
- Close Grip Bench Press
- Dumbbell Floor Press
