HyperBody
Exercise library · Arms

Tate Press.

Dumbbell elbows-out extension on a bench that targets the triceps.

IntermediateDumbbells, Bench
Tate Press
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Triceps
The play-by-play

How to do it.

  1. Step 01

    Lie on a bench holding dumbbells over the chest

  2. Step 02

    Point the elbows out to the sides

  3. Step 03

    Lower the bells toward the chest by bending the elbows

  4. Step 04

    Touch the bells lightly near the chest

  5. Step 05

    Extend the arms back up

  6. Step 06

    Squeeze the triceps at the top

What separates good from great

Pro cues.

  • Keep the elbows flared out throughout

  • Use light weight to protect the elbows

  • Move slowly and deliberately