Tate Presses

[Night Fly]

How many of you do them? Can you explain the movement to me at all? I was going to try to do them for my triceps tonight and realized that I didn't know the form real well.

How good are they for your triceps? Anything else I should be doing instead of those?

Thanks.

 

[the People's Champ]

these are awesome. I just started doing them two months ago and I have seen a difference in my triceps. they have made the lower portion of my elbow thicker and my triceps fuller.

best way I can describe doing them, is to lay on a flat bench, or incline(be sure to have a towel underneath your neck for incline. your neck shouldn't be involved in this exercise by raising your head with the weight). press the dbs up, and then lower the weight to your upper chest/collarbone area. then extend up with your elbows perpendicular to your body. throughout the whole movement, the dbs should be touching for maximum effectiveness. I have found that if I squeeze my shoulder blades together, it isolates the tris more. hope this helps.

 

[Night Fly]

Well...question for you. Is it okay that my elbows come out when I am at the bottom of the press? Like...when they are touching my chest? Then I need to press them up to where my arms are perpendicular to my body, right? Am I confused or not?

Thanks, PC!

 

[the People's Champ]

here

B Fold gave me this link. the instruction is about 3/4 down.

to answer your question, your arms should be perpendicular to your body the whole time throughout the movement, except when you get the weight up. think of being on a cross with your arms out, but you will be extending upwards.

 

[Night Fly]

Thanks for the link. I think I must have worded the question wrong, because when I looked at the picture, it answered my question!!! Those look like they would be killer for your tris...I think I am going to start including these every now and then!

 

[the People's Champ]

to complement that exercise, throw in some reverse bench press. then your tris will be fried, and you wont be able to drive home

 

[b fold the truth]

She also has a full set of 1-5 boards to do board presses...hint hint...

Yes...someone used a hand saw JUST to make her some.

Gotta love it when your strongman boyfriend gets you something as a surprise...lol

B True

 

[Night Fly]

Okay...now I really don't know what you are talking about. Reverse bench presses? Is that anything like Close-grip presses?

 

[the People's Champ]

reverse bench is normal bench pressing with a reverse grip. palms up, as if you were splashing water on your face-->best way I could describe it , and the range of motion is right about around your lower chest/upper ribcage region. involves little to no chest, some front delts, and all triceps. squeeze shoulder blades together for best results. for heavier weight, you WILL need a spot for liftoff.

 

[Night Fly]

Hmm...sounds interesting...I think I might also try that one day!!!

Yes, my bf did saw some boards off just for me to do board presses with!!! Haha...I can see me now...walking into the gym with straps, wraps, chalk, a box, bands, and boards!!! lol....that will be hilarious!!!

 

[b fold the truth]

You need chains and duck tape too...and a belt....and some ammonia caps too...

B True

 

[coolcolj]

Interesting exercise, just the thing I need.


Not much range of motion though

I wonder if just working one arm at a time and moving your arm across to the other side to allow the dumbell greater range of motion will change the exercise for the worst or move the stress away to a different area?

 

[malhavoc]

Interesting exercise, just the thing I need.


Not much range of motion though

I wonder if just working one arm at a time and moving your arm across to the other side to allow the dumbell greater range of motion will change the exercise for the worst or move the stress away to a different area?

Wouldn't that just be a cross face extension?

I think one of the main benefits from this exersize comes from using two dumbells at once and keeping the butts of the dumbells touching throughout the movement.

 

[Night Fly]

Thanks for all the help, guys!!!

 

[JOKER47]

Is this lift designed more as a primary lift or a secondary/finishing lift? I have been doing them in the 10-12 rep range at the end of my chest/tri day to put the final touches on frying my tri's.

Would it be better to move the lift to a primary lift? (Does that make sense?)


Thanks,
Joker

 

[b fold the truth]

Well, for a bodybuilder I would suggest doing these after your primary exercise. I usually do these for 4 sets of 8 reps, but probably need to go heavier. I plan to start doing 4 sets of 5-6 reps with the 65-70's.

B True

 

[JOKER47]

Jesus.... I won't be using that weight for a while....I think I will try moving those to my second excercise. What would you think about this order:

CG press, tates, then CG press?


Thanks for the reply,
Joker

 

[b fold the truth]

I guess I am just from the old school and believe that the most complex movement should be done first. I would always do close grips first, but switching it around a bit could never hurt for long.

B True

 

[JOKER47]

Jesus.... I won't be using that weight for a while....I think I will try moving those to my second excercise. What would you think about this order:

CG press, tates, then CG press?


Thanks for the reply,
Joker

Shit...I keep screwing this up.....

Ok, I currently do CG first, then skulls then tates....What I have been tryng desperately to type in here would be changing skulls and tates. Maybe like you said....just for a change up....

Thanks again,
Joker

 

[b fold the truth]

Shit...I keep screwing this up.....

Ok, I currently do CG first, then skulls then tates....What I have been tryng desperately to type in here would be changing skulls and tates. Maybe like you said....just for a change up....

Thanks again,
Joker

Most definately. You can switch them often too.

Have you ever done lying dbell tric extensions? Ouch...

I lay on the floor and use a pair of 11 pound dbells (don't have anything around what I need) and basically do a skull krusher with the pair. I hold them up over my chest, palms facing, and take them down till they are by my ear and touch the ground then I shoot them back up to the start.

I do my 11's for 10 sets of 10 with 10 seconds rest between. Most do 7 sets of 8 with 10-15 sec rest between. The last couple of sets can really hurt...lol.

Don't rest very long between sets of tate presses either...I normally wait 30 seconds.

B True

 

[JOKER47]

I might have to try those. They sound killer. I have tried skull-crushers with DB, (on a bench) but I felt like I got a better burn and pump in my tri's with a BB. (EZ curl) Does doing them on the floor provide a better stretch or ROM?


Joker

 

[b fold the truth]

The floor is just another variation. I keep my legs straight out in front of me and when I touch the floor...I know I have went deep enough. Be sure to touch the entire dbell to the floor though...full stretch.

B True