Build Chest and Arm Strength with Triple Chest Press Into Tate Press

Triple Chest Press Into Tate Press

Rep Range

5-10

Hints

Start by lying flat on the floor, holding a dumbbell in each hand, arms extended above your chest with palms facing away from you. Perform three consecutive chest presses by lowering the weights until your elbows lightly touch the ground beside you, then press them back up. After the third chest press, press up one more time with arms extended above your chest, begin with one arm: bend your elbow and lower the dumbbell towards your opposite shoulder, keeping your elbow pinned to your side, then press it back up. Repeat the same with the other arm. Once both arms have completed the Tate press, return to the chest press starting position and continue with the combined movements for your desired number of repetitions.

Common Mistakes

Avoid allowing your elbows to flare out excessively during the chest press; it can place unnecessary strain on the shoulder joints. When performing the Tate press, ensure that the movement is directed towards the opposite shoulder and that the elbow remains close to the body, without swinging outward. Moving too quickly through the movements reduces the efficacy of the exercise. Ensure a controlled motion throughout to maximize muscle engagement.

Breathing

Inhale as you lower the dumbbells during the chest press and exhale as you press them upwards. For the Tate press, inhale when lowering the dumbbell towards the opposite shoulder and exhale while pressing the dumbbell back up to the starting position. Repeat the breathing pattern for the other arm.

Muscle Focus

Primary Muscles

Middle Chest, Triceps

Secondary Muscles

Upper Chest, Lower Chest, Shoulders, Serratus Anterior, Forearm

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae