Triceps
Tate Press
The Tate Press is a strength exercise with dumbbells for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 33%, triceps (lateral head) 28% and triceps (medial head) 19%.
How to do it
- Lie on a flat bench and press two dumbbells above your chest, palms facing your feet and the inner ends touching.
- Point your elbows out to the sides, keeping the upper arms still.
- Bend the elbows to lower the dumbbells toward your chest, the inner ends tipping down until they touch your sternum.
- Straighten the elbows to press the dumbbells back up, keeping the elbows flared.
- Finish with the arms straight and the dumbbells together above your chest.
Tips
- Keep the upper arms fixed: only the forearms fold in and out.
- Use lighter dumbbells than you think: the flared-elbow position is short on leverage.
Common mistakes
- Tucking the elbows so it turns into a close-grip press.
- Letting the dumbbells crash onto the chest.
Muscles worked by the Tate Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Letting the elbows travel adds a pressing component. Lowering the weight to the head with the shoulder flexed near 90 degrees trains all three heads with the long head partly lengthened, between a pushdown and an overhead extension.
Tate Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Tate Press work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the Tate Press good for beginners?
The Tate Press is rated intermediate. If you are new, learn the Cable Rope Skull Crusher first and build up from there.
What is a good alternative to the Tate Press?
For example the California Press, JM Press and Cable Rope Skull Crusher. They train mostly the same muscles, some with different equipment.
How do you make the Tate Press harder?
Add weight or reps, or move on to the California Press.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.