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Triceps

Tate Press

Tate Press (Start)Tate Press (End)
LevelIntermediateEquipmentDumbbellMechanicIsolationForcePush

A lying dumbbell exercise for the triceps where your elbows point outward and the weights hover near your chest.

Strength
Primary musclesTriceps
Secondary musclesChestShoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Recline on a flat bench holding two dumbbells at arm's length over your chest.
  2. 2Turn your wrists so the weights sit with the heads touching and the knuckles aimed toward your feet.

How to perform

  1. 1Bend at the elbows, letting them drift outward, until the dumbbells nearly meet your sternum.
  2. 2Squeeze the back of your arms to straighten your elbows and send the weights up again.
  3. 3Keep the upper arms fixed in place so only the forearms swing.
  4. 4Do your remaining reps with the same tempo.

Alternatives

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More with Dumbbell

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Stretches for Triceps

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