Videos
Instructions
- Lie on your back on a flat surface with knees bent and feet flat.
- Hold a kettlebell in each hand, arms extended above your chest, palms facing your feet.
- Lower the kettlebells by bending your elbows outward, bringing the weights towards your chest.
- Pause briefly when your forearms are roughly parallel to the ground.
- Push the kettlebells back up by extending your arms fully to return to the starting position.
Technical Tips
- Keep your elbows pointed outward throughout the movement.
- Maintain control during both the lowering and lifting phases.
- Avoid arching your back; keep your core engaged.
Breathing Tips
- Inhale as you lower the kettlebells toward your chest.
- Exhale as you press the kettlebells back to the starting position.
Medical restrictions
- Shoulder impingement
- Elbow tendinitis
- Rotator cuff injuries
The Kettlebell Tate Press is a targeted upper-body strength exercise that emphasizes triceps development through a unique pressing motion. Unlike conventional triceps exercises, the Tate Press utilizes a horizontal elbow flare movement, which effectively isolates all three heads of the triceps. By using kettlebells, this variation introduces an additional stability challenge due to the unbalanced weight distribution, promoting greater neuromuscular engagement. This makes it ideal for athletes and lifters aiming to build both size and control in the upper arms. The exercise is performed lying down, reducing lower back strain while allowing full concentration on arm mechanics. With proper form, the Kettlebell Tate Press is a valuable addition to any intermediate or advanced training program focused on arm hypertrophy and pressing strength. It also serves as an effective accessory movement to improve lockout performance in bench pressing.
What muscles does the Kettlebell Tate Press target?
The Kettlebell Tate Press primarily targets the triceps, with emphasis on all three heads—lateral, long, and medial—making it highly effective for arm development.
Is the Kettlebell Tate Press good for building triceps size?
Yes, the Kettlebell Tate Press is excellent for triceps hypertrophy due to its strict isolation of the muscle group and controlled pressing motion.
Can beginners perform the Kettlebell Tate Press?
The Kettlebell Tate Press is better suited for intermediate users due to its unique elbow positioning and need for controlled movement to avoid strain.
How is the Kettlebell Tate Press different from the Dumbbell version?
The kettlebell version introduces instability due to the weight's center of mass, increasing muscular activation and control demands compared to dumbbells.
Should I use the Kettlebell Tate Press in my bench press program?
Yes, it's an effective accessory exercise to strengthen triceps lockout strength, improving performance in pressing movements like the bench press.