Tate Press tutorial
The Tate press is a lying dumbbell triceps exercise in which the elbows flare out to the sides and the dumbbells are lowered toward the chest. It particularly strengthens the lateral and medial heads of the triceps and is useful for intermediate lifters seeking stronger lockout in pressing movements.
How to perform
- Lie on a flat bench and hold two dumbbells with arms extended above your chest.
- Rotate the dumbbells so your palms face your feet and the inner ends are close together.
- Keep your upper arms still and bend your elbows out to the sides.
- Slowly lower the dumbbells until their inner ends touch your chest.
- Contract the triceps to press the dumbbells back up along the same path until your arms are straight.
- Pause briefly at the top before the next rep.
Breathing: Inhale as you lower the dumbbells and exhale as you press them up.
Key tips
- Start light to learn the movement path.
- Only the elbow joint should move; keep the upper arms still.
- Touch the dumbbells to your chest gently, never bounce them.
Common mistakes
- Moving the shoulders and turning it into a chest press
- Dropping the dumbbells quickly onto the chest
- Bending the wrists back during the descent
Safety: People with elbow pain should use very light weight or substitute a cable triceps pushdown.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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