Tate Press
The tate press is a triceps isolation exercise performed lying on a bench with dumbbells. The wide elbow position distinguishes it from standard presses, placing a unique demand on the lateral and medial heads of the triceps.
How to do it
- Lie flat on a bench holding a dumbbell in each hand with arms extended above your chest.
- Point your elbows out to the sides and lower the dumbbells toward your chest by bending your elbows.
- Lower the dumbbells until they touch your chest with elbows flared wide.
- Press the dumbbells back up to the starting position by extending your elbows.
- Repeat for the desired number of repetitions.
Form cues
- Keep your upper arms stationary throughout the movement.
- Point your elbows wide out to the sides.
- Lower the dumbbells gently until they touch your chest.
- Press the weights straight up by extending your elbows.
Breathing: Inhale as you lower the dumbbells toward your chest, and exhale as you press them back up to the starting position.
Common mistakes
- Moving the upper arms up and down turns the movement into a standard press and takes tension off the triceps.
- Using weights that are too heavy can strain your elbows and compromise your control over the dumbbells.
- Dropping the weights too quickly reduces muscle engagement and increases the risk of losing control near your face.
Muscles worked
Primary: triceps. Secondary: pectorals, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 seconds
Lose weight
3 sets x 10-15 reps, rest 60 seconds
Build muscle
3-4 sets x 8-12 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp elbow discomfort, ease off or choose a standard pressing variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my elbows flare out during the tate press?
Flaring your elbows wide is what makes this movement a tate press, as it places a unique focus on the triceps.
How heavy should the dumbbells be?
Start much lighter than you would use for a standard chest press since isolation movements require strict control.
Can I do this exercise on the floor if I do not have a bench?
Yes, lying on the floor works well, though your range of motion will be slightly limited when your elbows touch the ground.