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Tate Press strength standards

What is a good Tate Press?

For a 180 lb male, an Intermediate Tate Press is about 49 lb (0.27x bodyweight). Advanced starts around 79 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 49 lb Intermediate at 180 lb
Next tier 79 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Tate Press

A solid (Intermediate) Tate Press for a 180 lb male is about 49 lb (0.27x bodyweight). Use the calculator below to convert your own Tate Press into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 79 lb (0.44x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Tate Press demonstration
Estimated Standards

How strong is your Tate Press? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Equipment Dumbbells, Flat Bench
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Isolation

How Strong Is Your Tate Press?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 49 lbs (0.27x bodyweight) on the Tate Press ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Tate Press entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

49 lb Typical 1RM (Intermediate)
0.27x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Tate Press?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 2 11 28 52 82
120 3 13 31 57 88
130 4 16 34 61 93
140 6 18 37 65 98
150 7 20 40 69 102
160 8 22 43 72 107
170 9 24 46 76 111
180 10 26 49 79 115
190 12 27 51 83 119
200 13 29 54 86 123
210 14 31 56 89 127
220 15 33 59 92 131
230 16 35 61 95 134
240 18 36 63 98 137
250 19 38 66 101 141
260 20 40 68 103 144
270 21 41 70 106 147
280 22 43 72 108 150
290 23 45 74 111 153
300 25 46 76 113 156
310 26 48 78 116 159

Is Your Tate Press Good?

A quick read on what counts as a good Tate Press at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Tate Press is about 49 lb (0.27x bodyweight). Advanced lifters hit 79 lb (0.44x), and Elite is 115 lb (0.64x).

Women (140 lb): a good (Intermediate) Tate Press is about 24 lb (0.17x bodyweight). Advanced lifters hit 37 lb (0.26x), and Elite is 52 lb (0.37x).

How Much Should You Be Able to Tate Press?

Men: a 180 lb male should lift about 49 lb at an Intermediate level (a beginner target is around 10 lb).

Women: a 140 lb female should lift about 24 lb at an Intermediate level (a beginner target is around 7 lb).

By bodyweight (men): A 150 lb lifter lifts about 40 lb, and a 220 lb lifter lifts about 59 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 46 lb, while by age 50 the Intermediate standard is about 41 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Tate Press Strength?

How Tate Press standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

Age Beginner Novice Intermediate Advanced Elite
15 7 19 39 66 97
20 8 22 45 75 111
25 8 23 46 77 114
30 8 23 46 77 114
35 8 23 46 77 114
40 8 23 46 77 114
45 8 22 44 73 108
50 7 20 41 69 102
55 7 19 38 63 94
60 6 17 35 58 86
65 6 16 31 52 78
70 5 14 28 47 70
75 5 12 25 42 62
80 4 11 22 38 56
85 4 10 20 34 50
90 3 9 18 30 45

What Do Tate Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning dumbbell stabilization and control on the Tate Press, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Tate Press with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Tate Press is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Tate Press through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Tate Press strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Tate Press

Tier-specific training recommendations to move your Tate Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the Tate Press 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Tate Press.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Tate Press plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Tate Press strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Tate Press

  1. Lie on a flat bench with a dumbbell in each hand and your feet flat on the floor.
  2. Extend your arms straight up, palms facing your feet, keeping a slight bend in your elbows.
  3. Lower the dumbbells towards your shoulders by bending your elbows outward, keeping your upper arms stationary.
  4. Pause briefly when the dumbbells are near your shoulders.
  5. Press the dumbbells back up to the starting position by extending your elbows, ensuring your upper arms remain stationary.
  6. Repeat for the desired number of repetitions.

Read the complete Tate Press guide on FitnessVolt →

Tips for Tate Press

  • Keep your upper arms stationary to fully isolate the triceps.
  • Avoid flaring your elbows excessively to prevent shoulder strain.
  • Use a controlled motion to maximize muscle engagement and minimize injury risk.
  • Start with a lighter weight to master the form before progressing to heavier dumbbells.

Where Do These Tate Press Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Tate Press Good for Your Weight?

Use this page to compare your Tate Press against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Tate Press 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Tate Press depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Tate Press after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.