Tate Press
How to do the Tate Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Dumbbell
How to do the Tate Press
- 1
Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
- 2
By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other using a pronated (palms forward) grip. Allow your elbows to point out. This is your starting position.
- 3
Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest.
- 4
As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again. Tip: It should take at least twice as long to go down than to come up.
- 5
Repeat the movement for the prescribed amount of repetitions of your training program.
Log it, see it on your body.
Every Tate Press set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
Tate Press: common questions
What muscles does the Tate Press work?
The Tate Press primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Tate Press suitable for beginners?
The Tate Press is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Tate Press?
To do the Tate Press you'll need a dumbbell.
Is the Tate Press a compound or isolation exercise?
The Tate Press is an isolation exercise, it targets the triceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Tate Press with correct form?
Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other. Follow the full step-by-step above for the complete movement.
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