The Tate press, named after powerlifter Dave Tate, is a dumbbell triceps extension performed with the elbows flared out to the sides. The dumbbells are lowered inward toward the chest, then pressed up and outward. The unique elbow position isolates the medial triceps head — often the hardest to develop.
What it is
The Tate press is a dumbbell triceps extension performed lying flat on a bench with the elbows flared out at about 90° from the body. The lifter holds two dumbbells overhead, lowers them by bending the elbows so the weights track inward toward the chest, then presses back up. The unique elbow flare places direct load on the medial and lateral triceps heads.
Muscles worked
| Muscle | Contribution |
|---|---|
| Triceps (medial, lateral) | ~70 % |
| Triceps (long head) | ~20 % |
| Anterior delt, forearms | ~10 % |
How to Tate press: 5 steps
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Lie flat
Lie on a **flat bench, dumbbells held overhead** with elbows flared to 90°.
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Set elbows
**Upper arms nearly parallel to the floor,** perpendicular to body.
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Lower inward
**Lower dumbbells by bending the elbows,** weights track toward the chest.
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Press up and out
**Press back to starting position** by extending the elbows.
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Repeat
Controlled tempo, 2-3 seconds down, 1-2 up.
How it differs from lying triceps extension
- Elbows flared to 90°. Standard extension keeps upper arms vertical.
- Dumbbells track inward. Lower toward the chest, not toward the head.
- Medial-head focus. The elbow flare specifically targets the medial triceps.
- Lighter loads. The awkward position uses 60 % of lying extension weight.
Common mistakes
When to use this variation
Use Tate presses to develop the medial triceps head or as a variation to break through hypertrophy plateaus. Program 3 sets of 10-15 reps. Pair as a finisher after heavier compound triceps work.
FAQ
Why the strange elbow angle?
The 90° flare puts the medial triceps head in its primary contraction line. Other extensions bias the long or lateral heads.
How heavy?
Start light — 5-10 kg per dumbbell for most intermediate lifters. The elbow angle limits load; don’t chase weight.
Are Tate presses good for beginners?
They’re a specialty exercise. Beginners should master standard triceps extensions and skull crushers first before adding Tate presses.
Related exercises
- Lying Triceps Extension: standard version
- Skull Crusher: EZ-bar isolation
- Dumbbell Skull Crusher: dumbbell version
- Close-Grip Bench Press: compound triceps alternative
