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Tate Press

Free Weights / Intermediate
  • Triceps
  • Chest
  • Shoulders
1 rating
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Tate Press - Learn Proper Tate Press Form

  1. Step 1: Lie on a flat bench with a dumbbell in each hand.
  2. Step 2: Clean the dumbbells to your shoulders and raise them straight overhead so that the dumbbells are parallel with the floor and your palms are facing forward. One side of each dumbbell should touch each other. This is your starting position.
  3. Step 3: Inhale as you lower the dumbbells straight down to your chest, with the plate of each dumbbell right above your chest. Your upper arms should not move and your elbows should end up pointing straight outward with your palms facing forward and your thumbs on bottom.
  4. Step 4: Exhale as you slowly reverse the motion back to the starting position.
  5. Step 5: Repeat for a complete set.

Tate Press Variations and Tate Press Alternatives

  1. Variation 1: Work your triceps doing dumbbell tricep extentions.
  2. Variation 2: Work your triceps doing cable tricep extensions.
  3. Variation 3: Perform this exercise on the floor instead of a flat bench.

Tate Press Tips

  1. Tip 1: Use slow and controlled motions, taking twice as long to lower the dumbbells as to raise them.
  2. Tip 2: After your set, return the dumbbells to your shoulders, then your thighs, and then resume a sitting position. This will allow you to return the dumbbells to the rack or floor without damaging you rotator cuff.
  3. Tip 3: As you raise and lower the dumbbells, let the plates touch each other.

Tate Press Records and Tate Press Statistics from Site Users

Tate Press - Similar Exercises

ExercisePrimary MuscleDifficulty
Default TricepsBeginner
Default TricepsIntermediate
Default TricepsExpert
Default TricepsIntermediate
Default TricepsBeginner
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Tate Press Workout Programs (Workout Plans that use the Tate Press)

Workout PlanDifficulty
Thumb Expert
Thumb Intermediate
Thumb Expert
Thumb Intermediate
Thumb Expert
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Tate Press Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Chest blue Shoulders blue Triceps orange

Tate Press Equipment


Tate Press Training Details

The tate press is a free weights exercise that primarily targets the triceps and to a lesser degree also targets the chest and shoulders.

The only tate press equipment that you really need is the following: dumbbells. There are however many different tate press variations that you can try out that may require different types of tate press equipment or maye even require no equipment at all.

Learning proper tate press form is easy with the step by step tate press instructions, tate press tips, and the instructional tate press technique video on this page. The tate press is a push exercise for those with a intermediate level of physical fitness and exercise experience. Watch the tate press video, learn how to do the tate press, and then be sure and browse through the tate press workouts on our workout plans page!

Tate Press Sports

Tate Press Force Type: Push
Tate Press Mechanics Type: Isolation
1 Review
  • JoelJonathan
    over 2 years ago #

    I just learned about the tate press a few months ago and I have done it probably 6-7 times. I am seeing some great results and one thing that I really like about it is that alleviates some of the pressure on my elbows that skull crushers and some of the other more popular tricep exercises tend to cause me. Definitely give this a try!