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Tate Press

in Triceps Exercise


Main Muscle Worked: Triceps

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Tate Press - Exercise Guide

Step 1

Hold a dumbbell in each hand using a neutral grip.

Step 2

Lie on the flat bench and place the dumbbells on top of your thighs. Your palms must be facing each other.

Step 3

Clean the dumbbells towards your shoulders one at a time. Use your thighs as a support. Once cleaned, the dumbbells should be shoulder width away from each other and your elbows are pointed up.

Step 4

Raise the dumbbells up until your arms are fully extended. This is your starting position.

Step 5

Slowly lower the dumbbells towards your upper chest as you inhale. Keep your upper arms stationary as you do this. Continue until the dumbbells almost touch your chest.

Step 6

Pause for a moment then slowly raise the dumbbells by extending your arms to your front as you exhale. Keep the dumbbells close together as you raise them up. Continue until you’re back to your starting position.

Step 7

Before proceeding with the next repetition, lock your arms to hold the contraction on your muscles for a second. Release and proceed with your next repetition.

Step 8

Repeat until the recommended amount of repetitions is achieved.


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