Tate Press (How To, Muscles Worked, Benefits)

The Tate Press is an advanced triceps exercise that targets all three heads of the triceps, with extra emphasis on the lateral head. Performed lying on a bench, it involves lowering the dumbbells toward the chest with elbows flared and then extending the arms upward.

This unique movement angle isolates the triceps more effectively than standard presses or extensions and is popular for improving pressing power and arm definition.

Primary Muscles Worked: Triceps Brachii (All Heads, emphasis on Lateral Head)
Secondary Muscles Worked: Shoulders (Stabilization), Chest (Minimal Involvement)
Equipment Needed: Pair of Dumbbells and Flat Bench

How To Tate Press

Step-by-Step Instructions

Set-Up:
- Lie flat on a bench with a dumbbell in each hand, arms extended above your chest.
- Keep your feet flat on the floor and your core engaged.
Execution:
- Bend your elbows and lower the dumbbells inward toward your chest—your palms should rotate slightly so the ends of the dumbbells face the ceiling.
- Your elbows should flare out as you bring the dumbbells toward your upper chest, keeping your upper arms at about a 45° angle.
- Once the dumbbells are near your chest, extend your elbows and press the dumbbells back to the starting position, focusing on contracting your triceps.
Tips for Proper Form:
- Control the descent, don’t let the dumbbells drop quickly.
- Keep your upper arms mostly stationary; only your forearms should move.
- Avoid pressing straight up like a chest press; the motion should feel like a “skull crusher meets fly.”
- Focus on feeling the triceps work through the entire range of motion.

Key Benefits

Isolates the triceps more effectively than standard presses.
Builds pressing power for bench press and overhead lifts.
Improves triceps definition and overall arm development.
Challenges stability and control through a unique movement path.

Modifications and Variations

Easier Option:
- Use lighter dumbbells to learn the movement pattern.
- Perform one arm at a time for better control.
Harder Option:
- Increase the load or slow down the eccentric (lowering) phase.
- Add a 1–2 second pause at the bottom of each rep.
- Superset with close-grip push-ups or tricep extensions for maximum fatigue.

Common Mistakes

Turning It Into a Chest Press: Keep elbows flared and focus on triceps, not chest.
Dropping the Dumbbells Too Fast: Control the eccentric phase to protect the elbows.
Incorrect Elbow Path: Elbows should move out, not straight down.
Half Reps: Lower fully to feel a stretch in the triceps before pressing back up.

Reps and Sets Recommendations

For Strength: 3–4 sets of 6–8 reps.
For Hypertrophy: 3–4 sets of 10–12 controlled reps.
For Finisher/Accessory Work: 2–3 sets of 12–15 lighter reps focused on contraction.

Tate Press Alternatives

If you can’t do Tate Presses, for whatever reason, here are a couple of exercises that you may be able to use as a substitute.

Close Grip Bench Press

The Close Grip Bench Press is a great alternative to the Tate Press, as it also targets the triceps muscles while also recruiting the chest and shoulders. By keeping your hands close together on the bar, you place more emphasis on the triceps, helping to develop strength and size.

Additionally, the Close Grip Bench Press can help to improve your Bench Press performance by strengthening the lockout position.

Dumbbell Skull Crushers

I’ve already mentioned Dumbbell Skull Crushers a few times so it shouldn’t come as a surprise to see it here as an alternative exercise.

With a slight tweak in the movement pattern, you can turn a Tate Press into a Dumbbell Skull Crusher pretty quickly.