Tate Press

Jim Tate is the technique of the exercise:

1. Lie on the horizontal bench, holding a dumbbell, as shown in the figure. Palms facing inward to each other.
2. Lift the dumbbells up, squeezing them over themselves. At the end of the movement the dumbbells should be over you shoulder width apart. Tip: keep dumbbells bronirovanii grip (palms facing forward). Elbows pointing to the sides. This will be your initial position.
3. Holding part of the arm from shoulder to elbow motionless, on the inhale slowly lower the dumbbells downwards and inwards in a semicircular trajectory. Continue the movement until the dumbbell touches your upper chest.
4. On the exhale, lift the dumbbells up, Contracting the triceps, along the same path. Upstairs, bring the dumbbells together. Hold this position for a few seconds, then lower the dumbbells. Hint: the downward movement should take twice the time than going up.
5. Complete the required number of repetitions.

Note: after the exercise, do not drop dumbbells on the floor, as this can cause injury to wrist.

Bend your knees, expand the wrists, placing the dumbbells on the upper part of the thigh. At the same time, raise your upper torso off the bench, helping himself to stroke the feet. Put a dumbbell on the floor next to him.

Video exercise: