Tate Press
Muscles worked
Instructions
- 1Lie 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.
- 2By 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.
- 3Keeping 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.
- 4As 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.
- 5Repeat the movement for the prescribed amount of repetitions of your training program.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Tate Press
The Tate press is a distinctive triceps isolation exercise, popularized by powerlifter Dave Tate, that combines a semicircular bar path with the elbows pointed outward, unlike most standard triceps extensions. Lying on a flat bench, you lower the dumbbells toward the upper chest while keeping the upper arms fixed, then press them back up while squeezing the triceps hard without ever resting the weights on the body. This variation creates unique tension near the triceps' elbow insertion and builds both strength and motor control. It's a great finishing exercise for an already well-rounded arm program.
check_circleBenefits
- check_circleTargets the triceps at an angle rarely trained elsewhere
- check_circleBuilds motor control through the slow lowering phase
- check_circleGreat finisher for a complete arm workout
lightbulbExecution tips
- lightbulbKeep the upper arms completely still throughout the movement
- lightbulbNever rest the dumbbells on your chest between reps
- lightbulbLower twice as slowly as you press up
- lightbulbLock out and squeeze hard at the top of each rep
warningCommon mistakes
- warningUsing dumbbells too heavy and losing control of the path
- warningLetting the upper arms move during the lowering phase
- warningResting the weights on the chest to rest
- warningMoving too fast and losing constant tension
helpFrequently asked questions
Does the Tate press replace regular triceps extensions?expand_more
No, it's a complement that targets the triceps from a different angle, to add alongside your usual extensions.
What weight should I start with?expand_more
Start light — this movement demands precise technique before you add load.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.