Tate Press

What it is

This dumbbell isolation movement primarily targets your triceps. You perform a unique semi-circular pressing motion on a flat bench to build significant triceps strength and definition. While isolating the triceps, this exercise also engages your chest and shoulders as secondary movers.

Technique tips

• Maintain a pronated grip and keep your elbows flared out.
• Keep your upper arms completely stationary throughout the movement.
• Move the dumbbells in a controlled semi-circular path to your upper chest.
• Control the descent; the lowering phase should be slow and deliberate.
• Briefly pause at the top, squeezing your triceps hard.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.