Tate Triceps Bench - Dumbbell Performing Technique

Tate Triceps Bench - Dumbbell Performing Technique

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The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Tate Bench is another exercise aimed at working out the triceps muscle of the shoulder, which can be performed with dumbbells lying on a horizontal bench .

It is not as popular and widespread as, for example, the French bench press, or, say, California bench press with a barbell, but it is sometimes used by athletes to improve performance in standard bench press options.

What muscles work

As mentioned above, the exercise is aimed at working out the triceps. All three heads work, but with proper execution, the main load falls on the medial (or lower inner, as it is also called) part of the triceps shoulder.

Tate Triceps Bench - Dumbbell Performing Technique

The pectoral muscles also work as additional ones. In one of the phases, biceps is turned on, but more on that below.

The correct technique

Typically, Tate's bench press is performed lying on a straight horizontal bench or simply on the floor. Proponents of performing the exercise on the floor usually note a more stable body position as an advantage. You can try both options and choose for yourself the most optimal and convenient.

We will consider the more common one - lying on the bench:

  1. Take dumbbells with a direct grip (this grip is also called pronounced) and sit on horizontal bench for bench press. Lift the dumbbells up - squeeze them above you.

    Dumbbells are shoulder width apart, elbows should be directed to the sides. We will consider this situation as a starting point.

  2. Lower the dumbbells while inhaling along a trajectory resembling a semicircle - down and inward to the chest. In this case, the arms from the shoulder to the elbow should remain as possible in the same plane. At the bottom, dumbbells almost touch the upper chest.

  3. On the same trajectory on the exhale, dumbbells rise up. The rise should be due to the maximum tension of the triceps. At the upper point, the dumbbells are again brought together, you can linger for a couple of seconds, then the dumbbells again fall to the lower point. Perform the required number of repetitions.

Some recommendations

Throughout the amplitude, perform movements smoothly and under control.

Do not move your shoulders and in no case do not put dumbbells on your chest at the lower point.

To make the exercise as effective as possible, adhere to the following principle - the movement of dumbbells to the upper point should occur two times faster than the movement down.

Exercise is contraindicated in the presence of injuries of the elbow joints and hands. It is believed that it is less traumatic for the elbows than the French bench press, but this opinion is quite controversial. Ultimately, it all comes down to following the right technique.

It is also recommended that you do not initially take too much weight to minimize the risk of dropping a dumbbell on your chest.

Please note that when lowering the dumbbells to the lower point, biceps also work. Keep this in mind when designing your training program when deciding whether to turn on or off the Tate Bench on your biceps training day.

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Tate Triceps Bench - Dumbbell Performing Technique

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The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

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