Tate Press
Primary
Triceps
Secondary
Chest
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
Tate Press
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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.
What muscles does the Tate Press work?
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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.
When to Use the Tate Press
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.
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
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.
The Tate Press is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting complete tricep development. Focus on proper technique and consider starting with easier variations.
For the Tate Press, the recommended approach depends on your goals. 3 sets of 10-12 reps. Rest 60 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
Yes, the Tate Press can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting triceps.
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.
This Exercise Is in Your Plan
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Safety Notes
- Use moderate weight.
- Control the dumbbells.