Alternating Tate Press
Differentiation: Mechanics
This variation of a Tate Press differs from a Normal Tate Press. Here is how: you alternate which arm is worked for each rep. Working individual sides allows you to intently focus on each set of triceps individually.
Starting Position
To get into starting position, do this...
1) While holding a dumbbell in each hand, sit on the bench.
2) Locate a movable flat bench.
3) Obtain two dumbbells.
4) Rest the dumbbells on or near your thighs until ready to lay back on the bench.
5) Lie back lengthwise on the bench while holding the dumbbells near your chest.
6) Place your feet flat on the floor, wide apart for stability.
7) Fully extend your arms and dumbbells straight up above your head with your palms facing your legs.
8) For heavier weight, sit with the dumbbells resting on the top of your thighs until ready to lay back on the bench. Use your thighs to help lift each dumbbell upward - one at a time.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale while you bend one arm at the elbow to allow the dumbbell to gradually drop downward and inward, using an arc motion...
3) ...until the dumbbell nearly touches your chest.
4) This is the ending position.
5) Hold the contraction for a count of one second.
6) Then, inhale while you flex your tricep as you pivot the dumbbell upward
7) until it reaches the starting position.
8) Repeat reps for a full set.
9) Repeat with the opposite side.
10) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Keep your elbow inward, which will ensure that the majority of the tension goes to the lateral head of the triceps, and you receive maximum potential benefits.
Keep your upper arms stationary and focus on only moving your forearms.
Keep your upper arm perpendicular to the floor.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.
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