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Tate Press

A intermediate strength exercise for the triceps, done with a dumbbell.

Tate Press: starting positionTate Press: finishing position
Main muscles
Triceps
Also works
Chest and Shoulders
Equipment
Dumbbell
Level
Intermediate
Type
Isolation
Movement
Push

How to do the Tate Press

  1. Lie 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.
  2. By 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.
  3. Keeping 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.
  4. As 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.
  5. Repeat the movement for the prescribed amount of repetitions of your training program.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Tate Press

Questions

What muscles does the Tate Press work?

Mainly the triceps, with the chest and shoulders helping.

Is the Tate Press good for beginners?

It's rated intermediate. Beginners can build up to it with Decline Dumbbell Triceps Extension first.

What can I do instead of the Tate Press?

Good alternatives that train the triceps: Dumbbell One-Arm Triceps Extension, Lying Dumbbell Tricep Extension, Seated Bent-Over Two-Arm Dumbbell Triceps Extension or Decline Dumbbell Triceps Extension.

How many sets and reps of the Tate Press should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).