Tate Press

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Lie flat on a bench, holding dumbbells directly over your chest with palms facing your feet.
• Keep the elbows pointed outward to the sides as you begin the movement.
• Lower the dumbbells toward the center of your chest by bending only at the elbows.
• Press the weights back up to the starting position, contracting the triceps at the top.

Common mistakes

• Allowing the elbows to tuck in towards the ribs, which shifts the emphasis to the chest.
• Letting the dumbbells collide heavily at the bottom of the movement.
• Flaring the elbows excessively past a comfortable angle, putting strain on the shoulder joints.

Frequently asked questions

What is the primary benefit of the Tate Press?

It targets the medial and lateral heads of the triceps, helping to build elbow stability and lockout strength.

Can I perform this exercise with a barbell?

No, dumbbells are required because they allow the independent rotation and movement path necessary for this specific exercise.

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