---
title: "Dumbbell Tate Press"
description: "Lie on a flat bench with a dumbbell in each hand."
locale: en
slug: dumbbell-tate-press
url: "https://hi.fitness/exercises/dumbbell-tate-press"
primaryMuscle: "Triceps"
secondaryMuscles: ["Front delts","Mid chest"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/d7f5d61b-dumbbell-tate-press.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Dumbbell Tate Press

Lie on a flat bench with a dumbbell in each hand.

## How to do it

1. Lie on a flat bench with a dumbbell in each hand. Position the dumbbells above your chest, with your arms fully extended and your palms facing forward.
2. Bend your elbows and lower the dumbbells inward and towards your chest, keeping the dumbbells facing forward.
3. Bring the dumbbells together just before touching your chest, elbows pointing out to the sides.
4. Extend your arms back to the starting position, extending the dumbbells upward. Repeat for the desired number of repetitions.

## Form tips

- Keep your wrists straight and aligned with your forearms.
- Focus on controlled movements and avoid using momentum.
- Choose a weight that allows for proper form and full range of motion.

## Similar exercises

- [Cable Triceps Push Down Straight Bar](https://hi.fitness/exercises/cable-triceps-push-down-straight-bar) - Triceps · Cable
- [EZ Bar Overhead Extensions Standing](https://hi.fitness/exercises/ez-bar-overhead-extensions-standing) - Triceps · EZ bar
- [Cable Reverse Grip Pushdown](https://hi.fitness/exercises/cable-reverse-grip-pushdown) - Triceps · Cable
- [Cable Triceps Push Down V Bar](https://hi.fitness/exercises/cable-triceps-push-down-v-bar) - Triceps · Cable
- [Cable Triceps Overhead Extension (EZ Bar)](https://hi.fitness/exercises/cable-triceps-overhead-extension-ez-bar) - Triceps · Cable
- [Barbell Standing Overhead Triceps Extension](https://hi.fitness/exercises/barbell-standing-overhead-triceps-extension) - Triceps · Barbell
- [Cable Triceps Push Down EZ Bar](https://hi.fitness/exercises/cable-triceps-push-down-ez-bar) - Triceps · Cable
- [Kettlebell Overhead Triceps Extension](https://hi.fitness/exercises/kettlebell-overhead-triceps-extension) - Triceps · Kettlebell