Tate Press
intermediate dumbbell triceps
Also works: chest, shoulders
How to do Tate Press
- Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
- By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other using a pronated (palms forward) grip. Allow your elbows to point out. This is your starting position.
- Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest.
- As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Common Questions about Tate Press
What is the primary muscle group targeted by the Tate press?+
The Tate press is an isolation exercise that specifically targets the triceps brachii. It emphasizes the medial and lateral heads of the triceps through a unique internal rotation movement.
How should the dumbbells be positioned during the descent?+
Lower the dumbbells toward the center of your chest by flaring your elbows outward. The ends of the dumbbells should lightly touch your chest before you drive them back up to the starting position.
What is a common mistake to avoid when performing this exercise?+
Avoid using excessive weight that forces you to bounce the dumbbells off your chest. Maintain a controlled tempo to ensure the triceps are doing the work rather than relying on momentum.
What is a suitable alternative for beginners who find this movement difficult?+
Beginners can start with a standard dumbbell floor press or close-grip bench press to build foundational triceps strength. These movements offer more stability while preparing the joints for the internal rotation of the Tate press.
How should the Tate press be programmed for hypertrophy?+
This exercise is best suited for moderate to high volume, such as 3-4 sets of 10-15 repetitions. It should typically be performed toward the end of a workout after heavy compound pressing movements.
AI-generated answers · Reviewed by our editors
Want a personalized plan?
The AI Planner builds you a workout that includes Tate Press and 870+ other exercises, tailored to your level, equipment and goals.
