The tate press is a phenomenal exercise for reinforce i triceps and push harder in exercises as the bench press, dip to the parallels , military press.
It is a muscle isolation exercise and in this article we will explain how to perform it, the muscles it involves and all its benefits.
Index
What is the Tate Press?
La The tate press is named after powerlifter Dave Tate and is a tricep isolation exercise. In compound exercises such as bench presses and overhead lifts, larger muscle groups such as the pecs and deltoids they do most of the work.
Therefore the triceps come into play only to a limited extent. To address these shortcomings, it is important do isolation exercises of this muscle district; these exercises not only increase muscle mass and force, but they can also help prevent elbow injuries caused by weak muscles and excessive loads on the joints.
How to do the tate press
Let's see all the steps for a perfect execution of this exercise:
- lie down on the bench (it can be either flat or inclined) with the dumbbells above the chest at maximum extension of the arms: palms forward, thumbs close together and elbows pointing outwards
- bend your elbows keeping them pointed outwards; do not move your shoulders during this movement. Resting your shoulder blades against the bench, lower the dumbbells and bring your thumbs to the center of your chest
- extend the elbows without moving the shoulders and involving the pectoral muscles; from here bring the dumbbells to the starting position.
Benefits
Here are the main benefits of the tate press:
- increase in muscle mass and strength of the triceps: it is good to focus on the correct movement and the adequate load rather than using excessive weight that does not allow for the right technique
- better bench press performance: The tate press increases the strength of the triceps head, which is mainly used in bench presses andOverhead press. A weak triceps can lead to stalled bench press improvements and imbalances in strength; to prevent this from happening, each board should include isolation exercises such as the tate press
- aincreased blood flow in the elbow joint and connective tissues: To get a bigger pump, it's good to use light weights, focus on the movement and do more repetitions, which help push blood flow into the muscle and connective tissues.
Muscles involved
The tate press is a triceps muscle isolation exercise, whereby the muscles involved are:
- triceps: all three heads of the triceps extend the elbow joint; this skill works the medial head and long head, improving push strength and hypertrophy
- shoulders: the shoulders, during the execution of the tate press, maintain the position; however, they should not be responsible for any movement or pressure.
And you, do you do the tate press to train your triceps in isolation? Let us know in the comments and remember to follow us on our telegram channel
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