Tate Press
Unique elbow flare position puts intense stress on the tricep inner head
ArmsBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Triceps (Inner/Lateral Head). Secondary: Chest, Shoulders |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 4 sets × 10 reps |
| Estimated calories burned | ~70 kcal |
How to do it
- in a lying position hold two dumbbells and bring them to your chest then back out until your arms are straight
Equipment
- dumbbells optional
Coaching tips
Benefits
Unique elbow flare position puts intense stress on the tricep inner head
Common mistakes
Losing control of dumbbells; flaring too wide causing shoulder strain
Make it harder
Slow the eccentric; add pause at bottom
Make it easier
Reduce dumbbell weight; perform with lighter load
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore arms exercises
Bodyweight Hammer Curl
Beginner · 3 sets × 12-20 repsInner Tricep Pulley Pushdown for Toning
Beginner · 4 sets × 12-15 repsL Sit Water Bottle Overhead Tricep Extension
Advanced · 4 sets × 30 repsCable Curl Single Arm D Handle Facing Out
Beginner · 3 sets × 12 repsDumbbell Bicep Curl and Press on Incline Bench
Intermediate · 3 sets × 8-12 repsCross Body Pulley Bicep Curl D Handle
Beginner · 3 sets × 12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.