Tate Press
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The Tate Press is a dumbbell exercise performed lying on your back, holding a dumbbell in each hand with palms facing your feet, and pressing your forearms together above your chest by extending your elbows. Its primary purpose is to build triceps strength and size through isolation, enhancing elbow extension power for pressing movements. It benefits athletes and lifters seeking triceps hypertrophy and improved upper body pushing performance, and it requires a pair of dumbbells and a flat bench or floor.
How to Perform Tate Press
- 1Grab a pair of dumbbells and lie flat on your back on a bench or the floor with knees bent and feet flat.
- 2Press the dumbbells up above your chest with arms extended, elbows tucked close to your sides, and palms facing your feet so the dumbbell heads point toward one another.
- 3Keeping your elbows fixed in place and pointing outward, slowly lower the dumbbells toward your chest/forehead by bending only at the elbows, letting the inner plates nearly touch.
- 4Inhale as you lower the dumbbells until they hover just above your chest or forehead, elbows pointing toward the ceiling.
- 5Exhale as you press the dumbbells back up by extending your elbows, squeezing your triceps at the top.
- 6Repeat for desired reps, maintaining control and a steady dumbbell path throughout.
- 7Key form tips: Keep your elbows stationary and pointed outward—do not let them flare wide or drift toward your head. Use a slow, controlled tempo to maximize triceps engagement. Common mistake: allowing the dumbbells to drift apart or crash together, which reduces triceps isolation and risks losing control of the weights.