Tate Press

• Strengthens and tones the triceps muscles
• Improves upper body strength
• Increases muscle definition
• Improves shoulder stability
• Enhances muscular endurance
• Reduces the risk of injury

1. Lie down on a flat bench with a dumbbell in each hand on top of your thighs. Ensure that the palms of your hands are facing each other.
2. Using your thighs to assist you, lift the dumbbells one arm at a time and hold them in front of you at shoulder width. Make sure your arms are wider than shoulder width apart, with a palms forward grip. Allow your elbows to point out. This is your starting position.
3. While keeping your upper arms steady, slowly lower the dumbbells in a semi-circular motion until they touch your upper chest. Remember to breathe in during this motion and maintain control of the dumbbells. Do not rest the dumbbells on your chest or move your upper arms.
4. Exhale and use your triceps to raise the dumbbells back up in a semi-circular motion. Try to keep the dumbbells together as they move up. Lock your arms in the contracted position for a second, then slowly lower them again. It should take longer to lower the dumbbells than to raise them.
5. Repeat this movement for the recommended number of repetitions in your training program.

Caution: When you finish the exercise, do not drop the dumbbells next to you as this can be dangerous to your shoulders and others around you. Instead, lift your legs from the floor by bending your knees and twist your wrists so that the palms of your hands are facing each other. Place the dumbbells on top of your thighs simultaneously, then push your upper torso up while performing a slight forward kick with your legs. This combined movement will help you return to a sitting position with the dumbbells still on top of your thighs. Finally, place the dumbbells on the floor.

1. Start by lying down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand should be facing each other.
2. Use your thighs to help you get the dumbbells up, cleaning them one arm at a time. Hold the dumbbells in front of you at shoulder width, with your arms wider than shoulder width apart using a pronated grip. Allow your elbows to point out.
3. Keep the upper arms stationary and slowly move the dumbbells in a semi-circular motion until they touch the upper chest while inhaling. Remember to maintain full control of the dumbbells and avoid resting them on the chest.
4. As you breathe out, use your triceps to move the dumbbells up in a reverse semi-circular motion. Try to keep the dumbbells together as they move up. Lock your arms in the contracted position for a second before slowly coming down again.
5. Repeat the movement for the prescribed number of repetitions in your training program.

Caution: Avoid dropping the dumbbells when you are done to prevent injury. Instead, lift your legs from the floor, bend at the knees, twist your wrists so that the palms of your hands are facing each other, and place the dumbbells on top of your thighs. Push your upper torso up while pressing the dumbb

1. Start with a warm-up: Before performing the Tate Press exercise, make sure to warm up your triceps muscles and shoulders with some light stretching and dynamic movements.
2. Choose the right weight: Select dumbbells that are appropriate for your strength level. Start with a lighter weight and gradually increase as you become more comfortable with the exercise.
3. Maintain proper form: Lie down on a flat bench with a dumbbell in each hand on top of your thighs. Ensure that your palms are facing each other and your arms are wider than shoulder width apart. This will help target the triceps muscles effectively.
4. Control the movement: Slowly move the dumbbells in a semi-circular motion until they touch the upper chest while inhaling. Avoid any jerky or sudden movements and maintain control throughout the exercise.
5. Engage your triceps: As you exhale, use your triceps muscles to lift the dumbbells back up in the same semi-circular motion. Focus on squeezing your triceps at the top of the movement to maximize muscle activation.
6. Do not rest the dumbbells on your chest: It is important to keep the dumbbells off your chest throughout the exercise. This ensures that the triceps muscles are engaged and prevents any unnecessary strain on the shoulders.
7. Use the correct breathing pattern: Inhale as you lower the dumbbells and exh