The Tate press is a rather rare powerful exercise for working out the triceps, during which all three beams are loaded at once. More popular with Western athletes.
This exercise was invented by Dave Tate, a former powerlifter, and today a trainer and owner of a strength sports equipment company.
Main working muscles
target muscle - triceps, especially the area around the elbow;
synergists - pectoralis major, biceps
Applications and Benefits of the Tate Press
The exercise pumps the triceps area around the elbow, which usually lags behind other areas.
In addition to directly pumping the triceps, the Tate Press is used by athletes to improve performance in the bench press. That is, this is a good "utility room" for benchers.
You don’t even need a barbell to perform, just one dumbbell is enough, although it’s better to do with two. Due to its simplicity, you can do the exercise both at home and in the gym.
Implementation options
The Tate press is performed with dumbbells lying on a horizontal bench. You can also lie on the floor for a more stable body position. There is another option to perform on an inclined bench.
Technique Tate Press
- We lie down on a bench, take dumbbells with a regular (pronated grip), on straightened arms they should be at shoulder level, elbows look to the sides. Slowly and under control we lower the dumbbells along a trajectory resembling a semicircle, we lower them to the chest, possibly with a touch.
- On the same trajectory, due to the effort of the triceps, with a faster movement than lowering, we return the dumbbells to their original position and make a one or two second pause.
- After that, you can again lower the dumbbells. We repeat the required number of times.
- After completing the exercise, we take the dumbbells to the chest and calmly put them on the floor, and do not drop them from their original position.
Mistakes
Elbow not fixed
It is not advisable to perform in the presence of injuries or pain in the elbow joints.
To begin with, we take very light dumbbells and after studying the technique we add weights. We follow the correct execution, if it is difficult and the technique is violated, then the weight is chosen excessive.
Use
It is better to perform the Tate press immediately after such basic exercises as a bench press with a narrow grip, or after push-ups on the uneven bars with weight. However, it is optimal before isolated movements, such as flexion on the block.
By including this exercise in your training, you can surprise the triceps with a new load, give them the necessary stress, which will positively affect the strength and mass of the triceps.
