Dumbbell Tate Press

Setup

1. 01Lie on a flat bench with a dumbbell in each hand.
2. 02Press the dumbbells up over the chest, palms facing forward.
3. 03Keep the dumbbells nearly touching.
4. 04Point the elbows out to the sides.

Execution

1. 01Bend the elbows to lower the dumbbells inward.
2. 02Touch the inner plates lightly to the chest.
3. 03Keep the elbows flared and stationary.
4. 04Extend the elbows to press back to lockout.

Checkpoints

• -The dumbbells trace an inward arc toward the sternum.
• -Upper arms hold their flared angle throughout.
• -The touch on the chest is light, never a rest.
• -Wrists stay straight under the load.

Common mistakes

• -Turning it into a close-grip press by moving the upper arms.
• -Dropping the dumbbells onto the chest.
• -Going too heavy for the awkward elbow position.
• -Letting the dumbbells drift apart during the rep.