Tate Press
Primary
Triceps
Secondary
Chest
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Tate Press is a isolation pushing movement that primarily targets your triceps. Use for medial head emphasis and variety.
Everything You Need to Know About the Tate Press
The Tate Press is a intermediate difficulty exercise that targets your Triceps (medial head). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for medial head emphasis and variety. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting complete tricep development. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Tate Press work?
Primary
Secondary
Stabilizers
Step-by-step: Tate Press
- 1
Lie on bench holding dumbbells over chest, palms facing feet.
- 2
Bend elbows to bring dumbbells toward inner chest.
- 3
Keep elbows pointed outward.
- 4
Press dumbbells back up by extending elbows.
- 5
Squeeze triceps at full extension.
- 6
Repeat with controlled motion.
What are the best tips for the Tate Press?
Unique angle targets medial head.
Keep elbows flared throughout.
Use moderate weight for proper form.
Mistakes to watch for on the Tate Press
Bringing elbows too close to body.
Letting your elbows drift wide during the Tate Press shifts load onto your shoulder joint instead of your Triceps (medial head). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Using too heavy weight.
Loading more weight than you can control on the Tate Press forces compensatory movement patterns that bypass your Triceps (medial head). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Not controlling the descent.
During any pressing movement like the Tate Press, this mistake reduces how effectively your Triceps (medial head) can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps (medial head) driving the movement, something is off.
Who should do the Tate Press?
Intermediate lifters wanting complete tricep development.
How to Program the Tate Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60 seconds.
What are good alternatives to the Tate Press?
Skull Crusher
Close-Grip Bench Press
Tricep Pushdown
Other Variations
- Single Arm Tate Press
- Incline Tate Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Tate Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use moderate weight.
- Control the dumbbells.