Videos
Instructions
- Lie on a bench with a resistance band anchored and gripped in both hands.
- Bend your elbows and flare them out to the sides, bringing your hands toward your chest.
- Extend your arms by pushing the band away from your chest, keeping elbows wide.
- Pause briefly at the top, then return slowly to the starting position.
Technical Tips
- Keep your elbows flared and fixed throughout the movement.
- Do not let your shoulders roll forward; maintain scapular retraction.
- Use a controlled tempo to avoid momentum and ensure triceps activation.
Breathing Tips
- Inhale as you lower the band toward your chest.
- Exhale as you extend your arms and press the band upward.
Medical restrictions
- Shoulder impingement
- Elbow tendinitis
- Rotator cuff injury
The Banded Tate Press is a specialized triceps isolation exercise performed using resistance bands while lying on a musculation bench. This movement is ideal for targeting all three heads of the triceps, especially the medial and lateral heads, by utilizing a unique arm position with flared elbows and a pressing motion that differs from conventional triceps extensions. The use of elastic resistance creates continuous tension throughout the movement, enhancing muscular engagement and minimizing joint stress compared to free weights. The Banded Tate Press is particularly beneficial for individuals looking to strengthen the triceps without overloading the shoulders or wrists. Its execution requires control and focus, making it suitable for intermediate-level lifters who want to improve triceps development and lockout strength in pressing movements. Additionally, the adjustable resistance from bands makes this exercise easily scalable for various fitness levels and accessible for home workouts. Incorporating the Banded Tate Press into a triceps-focused routine can help improve muscle definition, support compound pushing lifts, and address muscular imbalances.
What muscles does the Banded Tate Press work?
The Banded Tate Press primarily targets the triceps, specifically the long, lateral, and medial heads, helping improve arm strength and size.
Is the Banded Tate Press good for building triceps?
Yes, the Banded Tate Press is excellent for triceps development due to its unique pressing angle and constant band resistance.
Can I do the Banded Tate Press at home?
Absolutely, the Banded Tate Press requires only a resistance band and a bench, making it suitable for home workouts.
What's the difference between the Banded Tate Press and a regular triceps extension?
The Banded Tate Press uses flared elbows and a horizontal pressing motion, which better isolates the triceps and reduces shoulder involvement compared to standard extensions.
Is the Banded Tate Press safe for beginners?
While not the easiest triceps movement, beginners can perform it safely with light resistance and proper form to learn controlled triceps engagement.