# Dumbbell Tate Press

URL: https://heatsy.app/ex/dumbbell-tate-press

Also known as: DB Tate Press, Tate Press, Elbows-Out Dumbbell Triceps Extension

Body region: Arms

## Muscles

- Main: Triceps
- Helps: Anconeus
- Holds: Deltoid, Pectoralis Major

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Lie on a flat bench holding a dumbbell in each hand above your chest, palms facing your feet.
2. Flare the elbows slightly out and keep them pointing up.
3. Bend the elbows to lower the dumbbells until the heads almost touch your chest, with the elbows still flared out.
4. Extend the arms back until the dumbbells are over your shoulders again.

### Cues

- Keep the upper arms still; the elbows are the hinge.
- Choose a weight you can control close to your chest; no spotter means go lighter.

### Common mistakes

- Lowering the dumbbells toward the face or neck instead of the chest.
- Dropping the weights quickly.
- Letting the wrists bend back.

## Alternatives

- [Dumbbell Skull Crusher](https://heatsy.app/ex/dumbbell-skull-crusher)
- [Dumbbell Overhead Triceps Extension](https://heatsy.app/ex/dumbbell-triceps-extension)