Arms
Tate Press
A lying triceps move where your elbows point out to the sides and you lower the dumbbells to your chest. It hits your triceps from a different angle than skull crushers.
- Works
- Triceps, chest
- Equipment
- A pair of dumbbells and a bench or the floor
- Load
- Light to medium
How to do it
- 1Lie on your back on a bench or the floor. Press the dumbbells up over your chest, palms facing your feet, and let the inside ends touch.
- 2Let your elbows point out to the sides and up toward the ceiling.
- 3Bend only your elbows to lower the dumbbells until they lightly touch your chest.
- 4Straighten your arms to press back up, keeping your elbows high.
Cues
- Elbows point up and stay high.
- Touch your chest softly. No bounce.
- Only your forearms move.
Common mistakes
- Elbows dropping to your sides. That turns it into a close grip press and your chest takes over. Keep your elbows high and out.
- Bouncing off your chest. Lower with control and touch lightly before you press.
- Going too heavy. Heavy dumbbells over your chest are hard to control here. Start light and add weight slowly.
Easier
Go lighter, and stop a few inches above your chest.
Harder
Take 3 seconds to lower, or pause for 1 second just above your chest.
Try it: 3 sets of 12 to 15 reps, or 30 seconds on and 30 off.
What's the difference between a Tate press and a skull crusher?
Both are lying triceps moves where only your elbows bend. In a skull crusher your elbows point at the ceiling and the dumbbells lower beside your head. In a Tate press your elbows point out to the sides and the dumbbells lower to your chest.
