Dumbbell Tricep Wide-Elbow Press
Strengthen your triceps with the Tate Press! A bench workout focusing on controlled dumbbell movements for effective arm definition.
The Dumbbell Tricep Wide-Elbow Press is a compound exercise that mainly works the triceps, with help from the shoulders and chest. You'll need: dumbbells and exercise bench.
Required Equipment
Dumbbell Tricep Wide-Elbow Press Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)
Dumbbell Tricep Wide-Elbow Press Variations and Alternatives
How to do the Dumbbell Tricep Wide-Elbow Press
Lie flat on a bench holding a dumbbell in each hand with your palms facing forward.
Press the dumbbells directly up over your chest with your elbows flared out to the sides.
Bend your elbows to lower the inner heads of the dumbbells down toward your chest.
Keep your upper arms stationary and only move your forearms during the descent.
Push against the dumbbells to extend your arms and return to the starting position.
Dumbbell Tricep Wide-Elbow Press FAQs
What muscles does the Dumbbell Tricep Wide-Elbow Press work?
The Dumbbell Tricep Wide-Elbow Press mainly works the triceps, with help from the shoulders and chest. The main muscles are the triceps brachii.
What equipment do you need for the Dumbbell Tricep Wide-Elbow Press?
Dumbbells and exercise bench.
Is the Dumbbell Tricep Wide-Elbow Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Tricep Wide-Elbow Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Tricep Wide-Elbow Press variations and alternatives?
Similar exercises include the Dumbbell Bench Dip, Dumbbell Standing French Press, Dumbbell Close-Grip Bench Press and Dumbbell Decline Skullcrusher.
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