Tate Press (Triceps) | Exercise Guides and Videos

The Tate press is an isolation exercise for the Triceps and it’s a form of an extension movement which allows for a deep stretch in the muscle. It’s very effective for building mass and strength but it must be performed properly to avoid elbow pain and injury. So, you should always use a lighter to moderate weight with this exercise for optimum safety due to the flexion of the elbow joint during the movement.

The Tate press works all three heads of the Tricep and is effective for lifters at all stages of experience as long as proper precaution is taken. The unilateral nature of this exercise is also great for developing coordination, balance, and it helps to bring up a lagging tricep.

In this Exercise

• Target Muscle Group: Triceps Brachii
• Type: Strength
• Mechanics: Compound
• Equipment: Bench, dumbbells
• Difficulty: Beginner

Exercise Instructions

1. Start by sitting on the end of a bench and place both dumbbells on your thighs.
2. Kick one dumbbell up as you begin to lie back on the bench, and then kick the other one back until the dumbbells are positioned on each side of your head.
3. Keep your feet flat on the floor.
4. Press the dumbbells up into the starting position with arms extended and hands in a pronated position.
5. Slowly bring the dumbbells down and internally rotate the shoulders until the end of each dumbbell is an inch above each nipple.
6. Slowly reverse the motion until arms are extended but do not lock out at the top.
7. Repeat for the desired number of reps.

Variations & Tips

• You can perform the Tate press by lying on the floor alternatively.
• Don’t lock out at the top of the movement to protect your elbows.
• Keep the dumbbells at chest level during the movement to avoid over-rotation of the shoulder which is dangerous.
• Keep the dumbbells as close together as possible to maintain proper balance.
• Try to avoid touching the chest during the negative portion of a rep as it’s not necessary and can cause elbow pain.
• Do not use really heavy weights as it will put a lot of stress on the elbows and possibly cause injury.
• The Tate press works all three heads of the triceps and is great for people all ages if done carefully.

Videos

Watch: How to do the Tate press on a bench

Watch: How to do the Tate press on the floor