Two-Arm Tate Press
a.k.a. Triceps Press
Differentiation: Mechanics
This variation of a Tate Press is unique from other Tate Press exercises. Here is how: your hands move inward towards each other simultaneously.
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 the dumbbells straight overhead - palms facing forward.
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) Inhale as you bend your arms at the elbows to lower the dumbbells inward and downward toward your chest, using an arc motion...
3) ...until the dumbbells come together vertically and nearly touch your chest. with your elbows point outward.
4) Hold this position for a count of two seconds.
5) Exhale as you lift the dumbbells back to the starting position while keeping your arms at a 90-degree angle to the floor.
6) Repeat reps for a full set.
7) 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...
Focus on emphasizing the pushing movement in your triceps.
Keep your arms perpendicular to the floor.
Focus on only moving your forearms.
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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Appearing in the Video
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Tip
Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.
Similar Exercises
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