Dumbell Tate Press

Step 1. - Set Up: Lie flat with a dumbbell in each hand. Extend your arms straight up over your chest as if you were at the top of a dumbbell bench press

Step 2. - Starting Position: Position the dumbbells so they are touching or very close together with a pronated grip (palms facing your feet and thumbs facing each other)

Step 3. - Lowering: Without moving your upper arms or shoulders, bend your elbows and flare them outward to the sides. Lower the inner ends of the dumbbells toward the center of your chest

Step 4. - Touch and Pause: Gently touch the dumbbells to your chest. Do not rest the weight on your body; maintain constant tension in your triceps

Step 5. - Press: Forcefully extend your elbows to return the dumbbells to the starting position. Focus on "pushing your pinkies toward the sky" to maximize triceps engagement

Step 6. https://www.youtube.com/watch?v=IgSjoXbpy1M&t=2