Tate Press
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The Tate Press is a bodyweight strength exercise performed lying on your back, pressing your forearms together in front of your chest while extending your elbows to mimic a close-grip press motion. Its primary purpose is to build triceps strength and size through isolation, enhancing elbow extension power for pressing movements. It benefits athletes, bodyweight trainees, and those seeking triceps hypertrophy without equipment, improving upper body pushing performance.
How to Perform Tate Press
- 1Lie flat on your back on the floor with knees bent and feet flat, arms extended straight up toward the ceiling, elbows tucked close to your sides, and fists clenched as if gripping dumbbells.
- 2Keep elbows fixed in place and slowly lower your forearms toward your forehead by bending only at the elbows.
- 3Inhale as you lower your forearms until your fists are near your forehead and elbows point toward the ceiling.
- 4Exhale as you press your fists back up by extending your elbows, squeezing your triceps at the top.
- 5Repeat for desired reps, maintaining control throughout.
- 6Key form tips: Keep elbows stationary and touching your sides—do not flare them out. Use a slow, controlled tempo to maximize triceps engagement. Avoid locking elbows at the top to prevent joint stress. Common mistake: Allowing elbows to drift apart, which reduces triceps isolation.