Tate Press: How-to, Tips & More
The Tate Press is a intermediate isolation exercise for your triceps. You do it with dumbbells and bench. It is a good fit when your goal is muscle growth.
Muscles worked
Triceps
Primary
How to do the Tate Press
- Lie on a bench with dumbbells over your chest, palms facing your feet.
- Bend your elbows out to the sides so the dumbbells lower toward your chest.
- Let the dumbbell ends touch your chest.
- Press back up by straightening your elbows.
Tate Press tips
- Use light dumbbells. The elbows take a lot of strain.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Isolation
Tate Press alternatives
Dumbbell Kickback
Triceps
Dumbbell Skullcrusher
Triceps
Floor Dumbbell Triceps Extension
Triceps
Incline Dumbbell Triceps Extension
Triceps
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Frequently asked questions
What muscles does the Tate Press work?
The Tate Press mainly works your triceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Tate Press good for beginners?
Yes. The Tate Press is considered intermediate and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Tate Press?
You need dumbbells and bench.
Add Tate Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon