What you'll gain

Isolates the triceps at an elbow angle standard extensions do not cover.
Adds triceps volume without loading the shoulder joint overhead.
Light loads produce high tension, so it suits high-rep accessory work.

Step-by-Step Instructions

1
Sit on a flat bench with a dumbbell in each hand and lie back, keeping the weights close to your chest.
2
Press the dumbbells to lockout with a pronated grip and the inner ends touching.
3
Brace your abdominals and keep your ribcage down against the bench.
4
Bend the elbows and let them flare out to the sides, lowering the dumbbell ends toward your chest.
5
Stop when the dumbbells touch the chest, then extend the elbows to press back to lockout.
6
Squeeze the triceps at the top and repeat for your target reps.

Common Mistakes

Letting the dumbbells separate, which removes the inward pressure the movement depends on.
Arching the lower back to help the press, which loads the spine and shortens the working range.
Going too heavy, which turns the flared elbow path into a shoulder-stressing partial press.
Dropping the weights fast, which skips the eccentric where most of the triceps tension sits.

About This Exercise

The Tate press loads the triceps through elbow extension at an unusual angle. Lying on a flat bench with a pronated grip, you keep the dumbbells touching and lower their inner ends toward the chest by letting the elbows flare out to the sides, then press back to lockout. It is an isolation movement for the triceps, and keeping the ribcage down is what stops the lumbar spine overextending, with the front delts and chest offering secondary support. As a catalog asset this is the kind of specific accessory that makes an exercise library feel complete rather than generic. Powerlifting and arm-specialization programs call for it by name, and the flared elbow path is easy to get wrong from a static image, so the animation carries real instructional weight.

Looking for an exercise animation collection for your app, coaching platform, or content workflow? MoveKit gives you consistent quality across every movement so your product feels cohesive from first launch through scale.