Tate Press
The Tate Press primarily works the Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head), with secondary activation of the Anterior Deltoid, Pectoralis Major (Sternal) and stabilizer support from the Rectus Abdominis, Serratus Anterior. It is a dumbbell isolation exercise at intermediate difficulty.
The Tate Press is an intermediate isolation exercise performed with dumbbell, following a horizontal push movement pattern. It primarily targets the Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head), with secondary engagement of the Anterior Deltoid, Pectoralis Major (Sternal). This is a bilateral pushing movement, meaning both sides work together to generate force.
Dumbbell chest press with neutral grip and elbows high emphasizing triceps.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) |
| Secondary | Anterior Deltoid, Pectoralis Major (Sternal) |
Muscles Worked
The Triceps (Lateral Head), Triceps (Long Head), and Triceps (Medial Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid, and Pectoralis Major (Sternal) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Serratus Anterior act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Lateral Head) (triceps)
- Primary Muscle Triceps (Long Head) (triceps)
- Primary Muscle Triceps (Medial Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
How to Perform
Preparation
- Lie supine on bench.
- Grasp dumbbells with firm grip.
Execution
- Press weight forward and away from chest until arms are extended.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Triceps (Long Head), Triceps (Lateral Head), Triceps (Medial Head).
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head)) and can be substituted based on your equipment or variation preferences.
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