Tate Press
Supine dumbbell press with the elbows flared out, lowering the dumbbell ends toward the chest.
How to do it
- Sit on a flat bench with a dumbbell in each hand and lie back, keeping the weights close to your chest.
- Press the dumbbells to lockout with a pronated grip and the inner ends touching.
- Brace your abdominals and keep your ribcage down against the bench.
- Bend the elbows and let them flare out to the sides, lowering the dumbbell ends toward your chest.
- Stop when the dumbbells touch the chest, then extend the elbows to press back to lockout.
- Squeeze the triceps at the top and repeat for your target reps.
Key technique cue
Keep the dumbbells pressed together, elbows out — lower the ends to the chest slowly.
Common mistakes
- ✕ Letting the dumbbells separate, which removes the inward pressure the movement depends on.
- ✕ Arching the lower back to help the press, which loads the spine and shortens the working range.
- ✕ Going too heavy, which turns the flared elbow path into a shoulder-stressing partial press.
- ✕ Dropping the weights fast, which skips the eccentric where most of the triceps tension sits.
Benefits
- ✓ Isolates the triceps at an elbow angle standard extensions do not cover.
- ✓ Adds triceps volume without loading the shoulder joint overhead.
- ✓ Light loads produce high tension, so it suits high-rep accessory work.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Tate Press
- Dumbbell Decline Skullcrusher
- Step 3
About the exercise
The Tate press loads the triceps through elbow extension at an unusual angle. Lying on a flat bench with a pronated grip, you keep the dumbbells touching and lower their inner ends toward the chest by letting the elbows flare out to the sides, then press back to lockout. It is an isolation movement for the triceps, and keeping the ribcage down is what stops the lumbar spine overextending, with the front delts and chest offering secondary support. Powerlifting and arm-specialization programs call for it by name.
Updated
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