Lying on a bench with dumbbells held above the chest, you lower the weights toward the chest by flaring the elbows out, then press them back up. The unusual path puts heavy load on the triceps with a deep stretch and a strong lockout.
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How effective is this exercise for you?
3
Sets
12
Reps
Dumbbell
Equipment
5.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
➕
Secondary
Chest
📋 How To Perform Tate Press
1
Lie on a bench holding dumbbells above your chest, palms facing your feet.
2
Bend your elbows out to the sides, lowering the dumbbells toward your chest.
3
The dumbbells should nearly touch at the bottom, elbows flared outward.
4
Press back up by extending your elbows, squeezing triceps.
5
Keep the movement slow and controlled — this is not a heavy-load exercise.
💡 Benefits of Tate Press
Isolates the triceps with the elbows flared and the dumbbells lowered toward the chest, which creates a strong stretch and contraction in the muscle. It is a useful alternative when regular extensions bother your elbows.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 12 reps with light to moderate dumbbells on a flat bench, resting about 60 seconds. Keep the upper arms at roughly 90 degrees to the torso, lower until the dumbbells nearly touch the chest, then extend the elbows.
⚠️ Common Mistakes to Avoid
Letting the dumbbells collide or fall inward
Using weights that are too heavy
Lowering too fast and losing control near the chest
✅ Pro Tips
Keep the elbows out to the sides and hands over the elbows
Start with light dumbbells to learn the path
🛡️ Safety Notes
The dumbbells travel close to the chest and face. Use a controlled tempo and a spotter for heavier loads.
🔁 Progressions & Regressions
Make it harderslow the lowering phase to four seconds.
Make it easierdumbbell skull crushers with a lighter weight.
The flared elbow position keeps the upper arms roughly still while the forearms move, so the triceps do the extending instead of the shoulders and chest.
Is the Tate press a chest exercise?
No. Although the dumbbells go near the chest, the elbow movement is mostly extension, so it works the triceps.
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