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Tate Press

IntermediateStrengthTier T3

Lie on a flat bench holding two dumbbells together over the chest with the elbows flared out. Lower them in a curve to the upper chest, then press back up.

Targets: Elbow

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench, dumbbells

Home Options

  • weight bench + dumbbells

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on a flat bench with a dumbbell in each hand resting on the thighs.
  • Kick the dumbbells up one at a time to arms' length over the chest, palms forward, elbows out.
  1. She lies flat on the bench holding both dumbbells together at arm's length over her chest, pronated grip with the palms facing forward, elbows pointing outward, feet planted on the floor at the bench end.

    Step 1 of 5

    Hold the dumbbells in front of you at arm's length, palms facing forward, elbows out.

  2. She lowers the dumbbells along a semicircular arc inward and downward toward her upper chest, upper arms held stationary with the elbows still flared out, the dumbbells beginning to separate toward each side of the upper chest.

    Step 2 of 5

    Lower the dumbbells in and down in a semicircular motion toward the upper chest.

  3. She holds the dumbbells at the end of the arc just at her upper chest, elbows fully flared and the forearms nearly vertical, the dumbbells controlled and not rested on the chest, her back flat on the bench.

    Step 3 of 5

    Bring the dumbbells to the upper chest without resting them on it.

  4. She presses the dumbbells back up and outward along the same semicircular arc with the triceps, the dumbbells coming back together over the chest, elbows still flared and upper arms stationary, finishing at arm's length.

    Step 4 of 5

    Press the dumbbells back up on the same semicircular arc using the triceps.

  5. She lies flat on the bench holding both dumbbells together at arm's length over her chest, pronated grip with the palms facing forward, elbows pointing outward, feet planted on the floor at the bench end.

    Step 5 of 5

    Hold the dumbbells in front of you at arm's length, palms facing forward, elbows out.

Breathing

  • Exhale as you press the dumbbells back up; inhale on the slow descent.

Safety Information

Keep the dumbbells held together over the chest, the grip pronated, the elbows flared and stationary, and the semicircular arc down to the upper chest and back up. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep full control with no rest on the chest and a slower descent than ascent; a flared-elbow triceps arc needs a light controllable load, not a heavy heave. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.