Dumbbell Tate Press

Dumbbell Tate Press


This exercise involves holding dumbbells and lying on a bench with arms extended above the chest. The dumbbells are then lowered towards the chest while keeping the elbows close to the body, and then lifted back up to the starting position. This exercise primarily targets the triceps muscles.

Muscle Group

Equipment Required

Dumbbell Tate Press Instructions

  1. Start by lying on a flat bench with a dumbbell in each hand.
  2. Extend your arms straight up towards the ceiling, with your palms facing each other and the dumbbells touching.
  3. Slowly lower the dumbbells towards your chest, keeping your elbows close to your body.
  4. When the dumbbells reach your chest, rotate your wrists so that your palms are facing away from you.
  5. Press the dumbbells back up to the starting position, keeping your elbows close to your body.
  6. Repeat for the desired number of reps.

Dumbbell Tate Press Form & Visual

Dumbbell Tate Press

Dumbbell Tate Press Benefits

  • Targets the triceps muscles, helping to build strength and size in the arms
  • Can be done with relatively light weights, making it a good exercise for beginners or those with limited equipment
  • Helps to improve overall upper body strength and stability
  • Can be easily modified by adjusting the weight or the angle of the arms, allowing for a variety of different workouts
  • Can be done at home or in the gym, making it a convenient exercise option

Dumbbell Tate Press Muscles Worked

  • Triceps brachii
  • Anterior deltoid
  • Pectoralis major (sternal head)

Dumbbell Tate Press Variations & Alternatives