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Triceps · Intermediate

Dumbbell Tate Press

Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the triceps.

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Exercise overview

Training details

Triceps

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a flat bench and hold two dumbbells together above the middle of your chest with your arms extended.
  2. 02Set your shoulders against the bench and point your elbows outward while keeping the upper arms stable.
  3. 03Bend your elbows and lower the inner ends of the dumbbells toward the center of your chest, not toward your head.
  4. 04Stop when the dumbbells reach the chest, then extend your elbows to drive them back above you.
  5. 05Finish under control with the dumbbells together and repeat without turning the movement into a chest press.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-UpComparable substituteCobra Triceps Extension

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