Smart Workout Diary

Dumbbell Tate Press

The dumbbell Tate press is a lying triceps exercise performed on a flat bench with dumbbells held over the chest. It emphasizes elbow extension and the triceps while the chest and shoulders help stabilize the weights. It can support triceps strength and upper-body pressing development.

Demonstration

Dumbbell Tate Press — demonstration 1
Dumbbell Tate Press — demonstration 2

Instructions

  1. Set up a flat bench and choose light dumbbells. Lie on your back with feet planted on the floor, holding the dumbbells above your chest with palms facing your feet.
  2. Lower under control by bending your elbows outward and bringing the inner ends of the dumbbells toward the upper chest. Keep your upper arms relatively still and your wrists neutral.
  3. Press back up by extending your elbows until the dumbbells return above the chest. Squeeze the triceps without forcefully locking the elbows.
  4. Repeat smoothly for controlled repetitions, keeping your head, shoulders, and hips in contact with the bench. Stop if you feel sharp elbow, wrist, or shoulder discomfort.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Start lighter than expected. The unusual elbow path can place substantial stress on the elbows if the load is excessive.
  2. Keep the dumbbells controlled. Do not let them drop onto the chest or allow the wrists to bend backward.
  3. Breathe steadily. Inhale while lowering and exhale as you press, using a smooth and pain-free range of motion.
Exercise library