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Dumbbell Tate Press

Triceps Tier B for Triceps Dumbbell Isolation Push
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3sets
10-12reps
60srest
~4.3kcal/min

How to do it

Muscles worked

Primary
TricepsB Triceps
See the full tier list · Triceps

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inBack of arms

Back of the upper arm, especially near the armpit.

Key cue (the coach says it during the set)“Elbows still, only the forearms move, lock out and squeeze.”

Tempo · Bend 2 s · extend 1 s · squeeze 1

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in ShouldersElbows flaring or moving. Point them forward (overhead) or pin them to your sides (pushdown / bench dip).
  • Feel it in ElbowsElbow ache. Use a rope or EZ bar, warm up with light sets, and do not bounce at the bottom.
  • Feel it in ChestChest taking over (bench dips / close presses). Keep the torso upright and elbows close.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Keep your body flat and stable — only the working limb should move.
  • Use light dumbbells — the elbows-out position is very demanding on the triceps.
  • Keep your upper arms still so only your forearms move.

Common mistakes

  • Dropping the dumbbells onto your chest instead of lowering them under control.
  • Turning it into a press by moving your shoulders.

Breathing

Inhale as you lower the dumbbells, exhale as you press them up.

Equipment needed

Dumbbell
Not owned Bench
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

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