Tate Press

Anton YefanovUpdated September 6, 2026

The Tate press loads the triceps through elbow extension at an unusual angle. Lying on a flat bench with a pronated grip, you keep the dumbbells touching and lower their inner ends toward the chest by letting the elbows flare out to the sides, then press back to lockout. It is an isolation movement for the triceps, and keeping the ribcage down is what stops the lumbar spine overextending, with the front delts and chest offering secondary support.

How to do the Tate Press

Sit on a flat bench with a dumbbell in each hand and lie back, keeping the weights close to your chest.
Press the dumbbells to lockout with a pronated grip and the inner ends touching.
Brace your abdominals and keep your ribcage down against the bench.
Bend the elbows and let them flare out to the sides, lowering the dumbbell ends toward your chest.
Stop when the dumbbells touch the chest, then extend the elbows to press back to lockout.
Squeeze the triceps at the top and repeat for your target reps.

Muscles worked

Primary:: Triceps
Secondary:: Shoulders and Chest

Why train it

Isolates the triceps at an elbow angle standard extensions do not cover.
Adds triceps volume without loading the shoulder joint overhead.
Light loads produce high tension, so it suits high-rep accessory work.

Common mistakes

Letting the dumbbells separate, which removes the inward pressure the movement depends on.
Arching the lower back to help the press, which loads the spine and shortens the working range.
Going too heavy, which turns the flared elbow path into a shoulder-stressing partial press.
Dropping the weights fast, which skips the eccentric where most of the triceps tension sits.

Frequently asked questions

What muscles does the Tate Press work?

The Tate Press trains the triceps as the main target. Expect the shoulders and chest to take some of the load as well.

What equipment do I need for the Tate Press?

The Tate Press needs a pair of dumbbells. Nothing beyond that is required to run the movement the way it is described above.

Is the Tate Press suitable for beginners?

Yes. The Tate Press is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.

Can I do the Tate Press at home?

Yes, if you own a pair of dumbbells. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.

How many sets and reps of the Tate Press should I do?

Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.

What are good alternatives to the Tate Press?

Cable Bar Pushdown, Machine Tricep Extension, and JM Press train the same primary muscles as the Tate Press. Pick whichever one suits the equipment in front of you.