Dumbbell Tate Press

Instructions

1. Grab a pair of dumbbells and sit on a flat gym bench.
2. Place the weights on top of your thighs and hold them steady.
3. Lie back with your elbows bent and the weights close to your body.
4. Press the dumbbells to extend your arms. Your palms should face forward (toward your lower body).
5. Plant your feet on the floor, bring your shoulders back, engage your abs, and breathe in.
6. Slowly bend your elbows to bring the dumbbells inward and toward your chest. This will force your elbows to flare out to some degree.
7. Carefully lower the weights on your chest and extend your arms as you exhale.