Arms · Dumbbell
Dumbbell Tate Press
How to do the dumbbell tate press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on a flat bench holding a dumbbell in each hand, pressed up over your chest with palms facing your feet and elbows flared out. Keeping your upper arms still, bend at the elbows and lower the dumbbells in toward the center of your chest in an arc until they nearly touch. Press back up by extending your elbows and squeeze your triceps at the top.
- 1Feel your triceps stretch and load as the dumbbells lower toward your
- 2chest
- 3Keep your upper arms locked in place so only your elbows move
- 4Squeeze your triceps hard to extend the weights back to the top
Common mistakes
- Don't let your upper arms drift or turn it into a press
- Avoid letting the dumbbells drop too fast and strain the elbows
- Don't arch your lower back off the bench to help the lift
Muscles worked
The dumbbell tate press mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- Lower ChestMinor
- Mid ChestMinor
- Upper AbsMinor
- Front DeltsMinor
Kovo programs the dumbbell tate press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.