Tate Press
Tate Press is a strength – lying triceps extension with elbows out exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Anterior deltoid, Pectoralis major
- Exercise type
- Strength – lying triceps extension with elbows out
Exercise technique
- Position
Lie on a flat bench with your feet planted.
- Lift
Bring the dumbbells above your shoulders under control.
- Grip
Turn your palms forward and point your elbows comfortably outward.
- Lower
Keep your upper arms in place as you lower the dumbbells inward toward your upper chest.
- Bottom
Stop at a comfortable bend without resting the weights on your chest.
- Extend
Use your triceps to reverse the same arc and extend your elbows.
- Rhythm
Lower more slowly than you lift and briefly establish control at the top.
Key technique points
- Keep the dumbbells away from your face.
- Keep your upper arms still.
- Choose a comfortable outward elbow angle.
- Do not rest the weights on your chest.
- Control your wrists under load.
- Exhale as you extend.
Common mistakes
Turning it into a regular press
Do not move your upper arms up and down instead of moving at the elbows.
Dropping onto the chest
Do not strike your torso with the dumbbells at the bottom.
Forcing the elbow angle
Do not insist on an uncomfortable outward angle under load.
Moving toward the face
Do not shift the inward path toward your head.
Clashing the dumbbells
Do not disrupt balance by hitting the weights together at the top.
Bending the wrist
Do not increase the apparent triceps range through wrist movement.
Frequently asked questions
Tate Press: why is “Turning it into a regular press” a mistake?
Do not move your upper arms up and down instead of moving at the elbows.
Tate Press: why is “Dropping onto the chest” a mistake?
Do not strike your torso with the dumbbells at the bottom.
Tate Press: why is “Forcing the elbow angle” a mistake?
Do not insist on an uncomfortable outward angle under load.
Tate Press: why is “Moving toward the face” a mistake?
Do not shift the inward path toward your head.
Tate Press: why is “Clashing the dumbbells” a mistake?
Do not disrupt balance by hitting the weights together at the top.
Tate Press: why is “Bending the wrist” a mistake?
Do not increase the apparent triceps range through wrist movement.
What should I focus on when doing Tate Press?
Keep the dumbbells away from your face. Keep your upper arms still. Choose a comfortable outward elbow angle. Do not rest the weights on your chest. Control your wrists under load. Exhale as you extend.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.