Tate press
The Tate press is a unique tricep exercise named after powerlifter Dave Tate. The movement combines elements of dumbbell pressing and tricep extension into a distinctive pattern. The exercise targets all three tricep heads with particular emphasis on lockout strength. Here is how to perform them.
What the Tate press trains
The Tate press targets all three tricep heads through its unique movement pattern.
Primary mover
The triceps brachii does the work with substantial involvement of all three heads. The movement pattern recruits the long, lateral and medial heads more evenly than most tricep exercises. The comprehensive activation is the main exercise feature.
Lockout strength focus
The Tate press particularly develops bench press lockout strength. Powerlifters use it specifically for this purpose. The position and movement match where tricep weakness limits bench press performance.
Reduced shoulder demand
Unlike skullcrushers or overhead extensions, the Tate press keeps work concentrated below the shoulders. The reduced shoulder demand suits trainees with shoulder issues. The exercise provides tricep work without overhead positioning.
Setup and execution
Tate press technique is distinctive and takes practice to master.
Starting position
Lie on a flat bench holding dumbbells over your chest with arms extended. Palms facing forward (pronated grip). Dumbbells together at the top. Elbows pointing out to the sides at 90 degrees from torso.
The lowering phase
Lower the dumbbells by bending elbows in toward your chest. Dumbbells travel toward each other ending touching the chest with elbows flared out. The movement is unusual compared to standard pressing or extensions.
The press up
Press back to starting position by extending elbows. Dumbbells separate as they rise. End at starting position with arms extended overhead. Squeeze triceps at full extension. The press uses pure elbow extension.
Common mistakes
Treating it like dumbbell bench press. The Tate press has distinct mechanics with elbows flared throughout. Using too much weight before mastering technique. Insufficient range of motion. Most issues come from unfamiliarity with the unusual pattern.
How to use the Tate press
The Tate press fits specific programming purposes within tricep training.
For bench press lockout
Powerlifters use Tate presses specifically for lockout strength. The exercise targets the part of the press where triceps dominate. 3 to 5 sets of 6 to 10 reps with moderate weight builds tricep strength. The transfer to bench press is meaningful.
For complete tricep work
The unique pattern activates all three tricep heads more evenly than most exercises. When complete tricep development is the goal, the Tate press provides comprehensive stimulus. Include alongside head specific exercises for thorough development.
Moderate loading
The unusual mechanics limit maximum loading initially. Most trainees handle 10 to 25 kg per dumbbell. Build up gradually as technique improves. Quality execution matters more than maximum weight with this exercise.
Variety addition
Including the Tate press alongside standard tricep exercises provides novel stimulus. The unique pattern breaks monotony in tricep programming. Include occasionally for variety value and bench press specific work.
The Tate press sits within the Tricep Exercises hub alongside other pressing variations and tricep movements. For the complete library, see our Tricep Exercises Hub.
More tricep exercises from the hub
This guide sits inside the Tricep Exercises hub covering every effective tricep movement from pushdowns and dips to overhead extensions and skullcrushers. Head back to the hub for the complete library and build your tricep session.
Keep training
For related work, our JM Press covers another hybrid tricep movement. Lying Dumbbell Skullcrushers covers dumbbell skullcrushers. And Best Tricep Exercises for Strength covers strength focused programming.
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