Dumbbell Seated Front and Back Tate Press
Overview
How to do it
- 1
Starting Position: Sit on a flat bench with your back straight and feet planted firmly on the ground. Hold a dumbbell in each hand with your palms facing forward. Lift the dumbbells to shoulder level and bend your elbows to approximately 90 degrees.
- 2
Execution: Front Tate Press: Drive the dumbbells upward while keeping them in front of your head. Straighten your elbows fully, then bring the dumbbells back down to the starting position. Back Tate Press: Press the dumbbells overhead and slightly behind your head. Lower with control as you return to the starting position. Alternate the front and back presses for the desired number of repetitions.
- 3
Repetitions and Breathing: Perform 8 to 12 repetitions per set. Inhale as you lower the dumbbells and exhale as you press them overhead.
Form tips & common mistakes
Maintain core engagement to stay stable through the entire movement.
Use controlled tempo to increase triceps activation.
Keep your posture tall and avoid arching your lower back.
Hold your elbows at a steady bent angle during the press.
Skip rushing the rep; keep the pace smooth and steady.
Benefits
Supports stronger, more defined arms.
Works the chest, shoulders, and triceps for balanced muscle development.
Builds stamina for pressing movements in other exercises.
Brings variety to standard triceps exercises and helps prevent workout plateaus.
Muscles worked
Triceps Brachii
Anterior Deltoid، Pectoralis Major، Clavicular
Biceps Brachii
