Quick Answer
Tate Press is a intermediate strength exercise that targets your triceps. It uses a dumbbell. Lie flat bench, hold DB each hand.
Video Tutorial
How to Perform the Tate Press
- 1
Lie flat bench, hold DB each hand.
- 2
Arms extended over chest, palms forward.
- 3
Point elbows outward.
- 4
Lower DBs towards chest by bending elbows.
- 5
Keep upper arms relatively still.
- 6
DBs touch upper chest.
- 7
Press DBs back up arc, extending elbows.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Tate Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Lying Close-Grip Triceps Press to Chin
Triceps • Ez Curl Bar
Bodyweight Triceps Extension
Triceps • Body Only
Tucked L-Sit
Abdominals, Triceps • Body Only
Standing Overhead Triceps Extension
Triceps • Cable
Parallel Bar Support Hold
Shoulders, Triceps • Parallel Bars
Rings Turned Out Support Hold
Shoulders, Triceps • Rings
Frequently Asked Questions
What muscles does the Tate Press work?
The Tate Press primarily works your triceps. Secondary muscles include the chest and shoulders.
What equipment do I need for the Tate Press?
The Tate Press needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Tate Press suitable for beginners?
The Tate Press is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Tate Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Tate Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.