Wide-Elbow Triceps Press (Dumbbell)

Instructions

1. Lie flat on a bench and hold a single dumbbell with both hands directly over your chest, arms fully extended.
2. Position your hands with a wide grip on the dumbbell, elbows flaring out to the sides.
3. Lower the dumbbell by bending at the elbows, keeping them splayed wide as the weight descends toward your upper chest.
4. Stop just above chest height without touching the bench.
5. Press the dumbbell back up to the starting position by extending your elbows, maintaining the wide position throughout.

Tips

• The wide-elbow position flares your elbows out to the sides, which biases the triceps long head differently from close-grip pressing variations.
• This exercise is often called “Tate Press” and is excellent for isolating the triceps.
• Keep your back flat against the bench and avoid excessive arching.
• Lower the weight with control to feel the triceps stretch at the bottom position.
• Focus on pressing with your triceps rather than your chest.
• This is an intermediate-to-advanced movement due to the leverage demands of the wide-elbow position.