Dumbbell Tate Press
The bells lowered to the chest by bending only the elbows, which point out to the sides; unlike the wide-elbow press, the upper arms stay still.
How to do it
Setup
Lying on a bench, bells pressed over the chest, palms toward the feet, ends turned in to touch.
Steps
- Bend the elbows out to the sides, tipping the bells down to the chest.
- Keep the upper arms still; only the forearms travel.
- Extend the elbows to bring the bells back up.
Common mistakes
Turning it into a press: the upper arms do not move. Bells crashing onto the sternum: lower them to a light touch. Too heavy: the flared elbows take the strain; stay light and strict.
Breathing
Inhale lowering, exhale extending.
