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Kettlebell Tate Press
A lying isolation exercise using kettlebells that targets the triceps long head for hypertrophy and strength; performed on a bench or floor to enhance stretch and activation compared to dumbbells.
About Exercise
Equipment
Kettlebell, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Chest, Shoulders
Accessory Muscles
Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head
Chest
3/10Shoulders
3/10Anterior Delts
Forearms
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie flat on a bench or floor with feet planted. Hold a kettlebell in each hand and extend arms above your chest with elbows flared.
- Bend elbows outward to lower kettlebells toward upper chest, feeling triceps stretch.
- Keep shoulders pressed down and avoid shrugging.
- Extend elbows fully to press kettlebells back to start, squeezing triceps.
- Maintain control throughout the movement.
- Repeat for reps.
Coaching Tips
Form Cues
- Flare elbows out
- Squeeze triceps hard
- Keep wrists neutral
- Shoulders down and back
Breathing
Inhale as you lower the kettlebells, exhale as you extend them up. Brace core before each rep.
Tempo
3-1-1
Range of Motion
Lower until kettlebells lightly touch upper chest with elbows flared; fully extend arms at top without locking elbows.
Safety
Safety Notes
- Start with light weight to master form
- Stop if elbow or shoulder pain occurs
- Maintain neutral wrist position
- Brace core to stabilize spine
- Ensure firm grip to prevent slippage
Spotting
Spotting not typically needed; for heavy sets, assist by supporting elbows during extension phase.
Common Mistakes
- Using momentum to lift
- Allowing elbows to drift in
- Shrugging shoulders
- Bending wrists backward
When to Avoid
- Acute elbow pain
- Shoulder impingement
Flexibility Needed
- Full shoulder flexion
- Wrist extension mobility
Build Up First
- Basic pressing technique
- Triceps isolation competency
Also known as
KB Tate Press, Kettlebell Triceps Press, Modified Tate Press
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