Tate Press

Lie down on a flat bench holding dumbbells as shown. The palms are turned inward, towards each other. Raise the dumbbells up, squeezing them above you. At the end of the movement, the dumbbells should be shoulder-width above you. Hint: hold the dumbbells with a pronated grip (palms facing forward). Elbows are directed to the sides. This will be your starting position. Keeping part of the arm from the shoulder to the elbow motionless, while inhaling, slowly lower the dumbbells down and inward along a semicircular path. Keep moving until the dumbbells touch your upper chest. As you exhale, lift the dumbbells up, straining the triceps, along the same trajectory. Bring the dumbbells together at the top. Hold this position for a few seconds, then lower the dumbbells down again. Hint: going down should take twice as long as going up. Complete the required number of repetitions. Attention: after completing the exercise, do not drop the dumbbells on the floor, as this may cause injury to the wrist. Bend your knees, turn your wrists, placing the dumbbells on your upper thigh. At the same time, lift your upper body off the bench, helping yourself with a swing of your legs. Place the dumbbells on the floor next to you.