Primary
Triceps
Secondary
Chest
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
See how Tate Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The Tate press uses a unique elbow-flared position where dumbbells lower toward your inner chest rather than your head. This flared-elbow angle creates a different line of pull that emphasizes the medial head of your triceps. The exercise provides variety from standard skull crushers and extensions.
When to use it
Use for medial head emphasis and variety.
Who it's for
Intermediate lifters wanting complete tricep development.
Start with dumbbells pressed over your chest, palms facing your feet. Lower the dumbbells by bending your elbows outward (not tucked) until they nearly touch your inner chest. Your elbows should point outward throughout, not toward the ceiling.
Also targets: Chest
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Lie on bench holding dumbbells over chest, palms facing feet.
Bend elbows to bring dumbbells toward inner chest.
Keep elbows pointed outward.
Press dumbbells back up by extending elbows.
Squeeze triceps at full extension.
Repeat with controlled motion.
Unique angle targets medial head.
Keep elbows flared throughout.
Use moderate weight for proper form.
Include Tate presses for medial head emphasis and variety from standard tricep movements. They work well as a secondary exercise after overhead or skull crusher work. Use moderate weight (10-12 reps) and focus on controlled movement.
Bringing elbows too close to body.
Letting your elbows drift away from the intended path during the Tate Press can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Using too heavy weight.
Loading more weight than you can control on the Tate Press often creates compensations that shift work away from your Triceps (medial head). Reduce the load until each rep follows the intended path.
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.
Intermediate lifters wanting complete tricep development.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Tate Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Tate Press
The Tate Press primarily targets the Triceps (medial head), making it an effective exercise for triceps development. Secondary muscles worked during the Tate Press include Anconeus, Chest, providing additional training stimulus. Stabilizer muscles engaged include Shoulders.
Our library labels Tate Press as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Tate Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Tate Press is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Tate Press include: Skull Crusher, Close-Grip Bench Press, Tricep Pushdown. These exercises target similar muscle groups as the Tate Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.