Skip to main content

Tate Press

An unconventional tricep builder — targets the lateral head through a unique flared-elbow pressing pattern

⚡ Quick Reference​

AspectDetails
PatternPush (Isolation)
Primary MusclesTriceps (Lateral Head)
Secondary MusclesChest, Front Delts
EquipmentDumbbells, Flat Bench
Difficulty⭐⭐ Intermediate
Priority🟡 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Bench position: Lie flat with full back contact
  2. Dumbbell position: Hold dumbbells together above chest, ends touching
  3. Grip: Neutral grip with palms facing your feet (NOT each other)
  4. Elbow position: Elbows start high and will flare outward during movement
  5. Foot placement: Feet flat on floor for stability

Equipment Setup​

EquipmentSettingNotes
DumbbellsModerate weightStart lighter than close-grip bench
BenchFlatFull back support
Setup Cue

"Dumbbells kiss at the top, palms face your feet, elbows will go wide"

🔄 Execution​

The Movement​

What's happening: Dumbbells move outward and down toward shoulders

  1. Start with dumbbells together above chest
  2. Keep dumbbells vertical (perpendicular to floor)
  3. Lower by bending elbows and letting them flare out
  4. Dumbbells move in an arc toward shoulders
  5. Stop when dumbbells reach shoulder level

Tempo: 2-3 seconds

Feel: Stretch in lateral tricep, unusual tension pattern

Key Cues​

Primary Cues
  • "Dumbbells stay vertical" — prevents shoulder strain
  • "Elbows flare out wide" — unique aspect of this exercise
  • "Arc the dumbbells" — not straight up and down

Tempo Guide​

GoalTempoExample
Strength2-0-1-02s down, no pause, 1s up, no pause
Hypertrophy3-1-2-03s down, 1s pause, 2s up, no pause
Endurance2-0-2-02s down, no pause, 2s up, no pause

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Triceps - Lateral HeadElbow extension with flared position████████░░ 80%

Secondary Muscles​

MuscleActionActivation
Triceps - Long HeadElbow extension assistance██████░░░░ 60%
Pectoralis MajorStabilization during flare████░░░░░░ 40%
Anterior DeltoidShoulder stabilization███░░░░░░░ 30%

Stabilizers​

MuscleRole
Rotator CuffStabilize shoulder with flared elbows
CoreMaintain stable position on bench
Muscle Emphasis

Unique aspect: The flared elbow position and inward press creates a different stimulus than traditional tricep exercises, emphasizing the lateral head through an uncommon angle.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Dumbbells tiltingDumbbells lose vertical orientationReduces tricep tension, shoulder strainKeep dumbbells perpendicular to floor
Not flaring elbowsMovement becomes close-grip pressDefeats purpose of exerciseElbows must go wide
Too much weightCan't control the arcForm breaks down, injury riskStart light, perfect the pattern
Bouncing at bottomUsing momentumLess muscle work, elbow stressControlled eccentric and concentric
Excessive ROMDumbbells drop below shouldersShoulder impingement riskStop at shoulder level
Most Common Error

Losing dumbbell orientation — the dumbbells MUST stay vertical (perpendicular to floor) throughout. If they tilt, you lose the unique tricep stimulus and risk shoulder issues.

Self-Check Checklist​

  • Dumbbells remain vertical entire movement
  • Elbows flare wide (not tucked)
  • Controlled arc pattern (not straight)
  • Stop at shoulder level on descent
  • Dumbbells touch at top

🔀 Variations​

By Emphasis​

VariationChangeWhy
Single-Arm Tate PressOne arm at a timeFocus, fix imbalances
Incline Tate PressOn incline benchDifferent angle, more stretch
Decline Tate PressOn decline benchShift emphasis slightly

Equipment Variations​

EquipmentExercise NameKey Difference
CableCable Tate PressConstant tension
Single DBOne-Arm Tate PressUnilateral work

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoadRIR
Strength3-46-1090-120sModerate-Heavy2-3
Hypertrophy3-410-1560-90sModerate1-3
Endurance2-315-20+45-60sLight-Moderate2-4

Workout Placement​

Program TypePlacementRationale
Upper/LowerMiddle of upper dayAfter main pressing
Push/Pull/LegsMiddle-end of push dayTricep accessory work
Arm dayFirst or second exerciseUnique tricep stimulus
Full-bodyAfter compoundsIsolation work

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1x/week3 sets
Intermediate1-2x/week3-4 sets
Advanced2x/week3-5 sets

Progression Scheme​

Progressive Overload

This is a technical exercise — prioritize form over weight. Progress slowly (2.5-5 lbs at a time). Most people use 25-50% less weight than close-grip bench press.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Tricep PushdownLearning tricep isolation
Overhead Tricep ExtensionBuilding basic tricep strength
Close-Grip Push-UpBodyweight option

Progressions (Harder)​

ExerciseWhen ReadyLink
Close-Grip Bench PressReady for heavier loads
Weighted DipsAdvanced tricep work
Board PressLockout strength

Alternatives (Same Goal, Different Movement)​

AlternativeAngleGood For
Skull CrusherOverhead extensionLong head emphasis
Overhead ExtensionVerticalFull tricep stretch
JM PressHybrid movementPowerlifting carryover

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Elbow tendonitisPain during extensionReduce weight, slow tempo
Shoulder impingementPain with flared elbowsReduce ROM or avoid
Wrist issuesAwkward dumbbell positionUse lighter weight, wrist wraps
Stop Immediately If
  • Sharp elbow pain (not muscle fatigue)
  • Shoulder clicking or popping with pain
  • Inability to control dumbbells
  • Wrist strain or pain

Safety Guidelines​

AspectGuideline
Weight selectionStart 40-50% lighter than close-grip bench
SpotterGenerally not needed, but helpful for learning
Warm-upLight tricep activation first

Safe Failure​

How to safely fail:

  1. Lower dumbbells to chest — controlled descent
  2. Roll dumbbells to sides — let them rest on chest first
  3. Sit up carefully — bring dumbbells to lap
  4. Do not drop — control to the end
Form Over Weight

This is a technical movement with an unusual pattern. Always prioritize perfect form. If you can't maintain vertical dumbbells and controlled arcs, the weight is too heavy.

🦴 Joints Involved​

JointActionROM RequiredStress Level
ElbowFlexion/Extension~90-180°🟡 Moderate
ShoulderStabilization with flareHorizontal abduction🟡 Moderate
WristNeutral grip stabilityMinimal🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
ElbowFull flexion/extensionCan fully straighten armReduce weight, work ROM
ShoulderHorizontal abductionCan comfortably flare elbowsReduce ROM, use lighter weight
Joint Health Note

The flared elbow position is unusual and may stress shoulders differently than typical pressing. If you have shoulder issues, start very light and assess comfort.

❓ Common Questions​

Why are the dumbbells held vertically instead of horizontal?

The vertical orientation is what makes this exercise unique. It creates a specific line of resistance that targets the lateral tricep head through an uncommon angle. If you turn the dumbbells horizontal, it becomes a different exercise.

How much weight should I use compared to other tricep exercises?

Typically 40-50% of what you'd use for close-grip bench press, or about 60-70% of what you'd use for skull crushers. This is a technique-focused exercise, not a strength movement. Start lighter than you think.

Should my elbows fully flare to 90 degrees?

Yes, the elbows should flare significantly (close to 90°) during the eccentric. This is different from most pressing exercises where you tuck elbows. The flare is what creates the unique stimulus.

Can I do this exercise with one arm at a time?

Yes, single-arm Tate press is an excellent variation for focusing on one side and addressing imbalances. It also allows you to place your other hand on the working tricep to feel the contraction.

Is this better than skull crushers?

Not "better," just different. Tate press emphasizes the lateral head through a unique movement pattern, while skull crushers hit the long head more. Both are valuable for complete tricep development.

📚 Sources​

Biomechanics & Muscle Activation:

  • Boehler, B. & Porcari, J. (2011). Best Triceps Exercises Study — Tier B
  • ExRx.net Exercise Analysis — Tier C
  • Renaissance Periodization — Tier B

Programming:

  • NSCA Essentials of Strength Training and Conditioning — Tier A
  • Renaissance Periodization Hypertrophy Guide — Tier B

Technique:

  • T-Nation Exercise Database — Tier C
  • Mountain Dog Training — Tier C
For Mo

When to recommend this exercise:

  • User wants unique tricep variation
  • User has plateaued with standard tricep exercises
  • User specifically wants lateral head development
  • User has dumbbells and bench available

Who should NOT do this exercise:

Key coaching cues to emphasize:

  1. "Dumbbells stay vertical like bottles"
  2. "Elbows flare wide, unlike other presses"
  3. "Arc the dumbbells, don't press straight"

Common issues to watch for in user feedback:

  • "Feels awkward" → Normal at first, reduce weight and practice pattern
  • "Shoulder pain" → Check if dumbbells are staying vertical, may need to reduce ROM
  • "Can't feel triceps" → Likely using too much weight, drop 20-30% and focus on contraction
  • "Dumbbells wobbling" → Too heavy, reduce weight significantly

Programming guidance:

  • Pair with: Overhead tricep work, close-grip pressing, chest exercises
  • Avoid same day as: <10 already have heavy tricep compound work
  • Typical frequency: 1-2x per week
  • Placement: Middle to end of workout as accessory

Progression signals:

  • Ready to progress when: 12-15 clean reps with perfect form
  • Add weight: 2.5-5 lbs per dumbbell at most
  • Regress if: Cannot maintain vertical dumbbell position, shoulder discomfort

Last updated: December 2024