Overview
A dumbbell variation where both dumbbells are pressed outward into the chest from a lying position, loading the triceps eccentrically. Named after Dave Tate, powerlifting coach.
Muscles Trained
Primary triceps
Step-by-Step Instructions
- 1
Lie on a bench holding two dumbbells with a pronated grip directly above your chest.
- 2
Bend elbows and lower the dumbbells outward toward the lower chest.
- 3
The movement is like a reverse push-up — elbows flare as they lower.
- 4
Extend back up using the triceps.
Benefits
- ✓
Unique loading angle for the tricep
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Works the tricep in a different plane than most exercises
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Great for tricep hypertrophy variety
Form Tips
- →
Keep dumbbells close to the body throughout
- →
Focus on the eccentric — lower slowly for maximum stimulus
Watch Video Tutorial
Search YouTube for demonstration