Lie supine on a bench or the floor with a dumbbell in each hand and pressed straight up with the palms forward. Keeping the palms facing forward and the elbows out to the sides, bend the elbows to lower the dumbbells to the chest, then extend again to the top.
 
Purpose
The Tate press is a tricep exercise that emphasizes the medial head.
 
Programming
Generally sets of 10-15 are appropriate.