A lying dumbbell triceps press that extends the elbows to work the triceps. It uses a controlled lowering and pressing motion with the upper arms held relatively still.
How to do the Tate Press#
- Lie flat on a bench and hold a dumbbell in each hand above your chest with palms facing you and elbows bent.
- Keep your upper arms steady and vertical over the chest throughout the set.
- Bend only at the elbows to lower the dumbbells toward your chest, allowing the elbows to angle outward slightly.
- Pause when the dumbbells are near your chest, then press by straightening the elbows to return to the start position.
- Control both the descent and ascent, keep your wrists neutral, and avoid using shoulder drive or momentum.
Muscles worked#
- Primary: Triceps (Triceps Brachii)
- Secondary: Chest (Pectoralis Major), Front delts (Anterior Deltoid)
Common mistakes#
- Turning the movement into a shoulder press instead of isolating the triceps.
- Using momentum or bouncing the dumbbells off your chest.
- Allowing the wrists to bend and lose alignment.
- Using too much weight so your upper arms move or your shoulders shrug.
