How to do a Tate Press

Authored by Fitbod

About Tate Press

Sets Logged
270,746
Popularity Rank
481st
Difficulty
Intermediate
Triceps Strength
95 mSCORE 9th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Tate Press is a variation on the more standard Skull Crusher. Similar to Skull Crusher, this is an isolation movement that targets your triceps. The use of dumbbells ensures that you aren’t compensating for any discrepancies between sides. The unique positioning of elbows for this exercise can help to further recruit the long head of the triceps compared to similar tricep or pressing exercises.

  1. Lie your back onto a bench while squeezing your shoulder blades together and placing your heels firmly on the ground underneath your knees.
  2. The bench should be in contact with your head, shoulders, and butt at all times.
  3. Extend your arms over your shoulders and position the dumbbells against each other with your palms facing forward.
  4. Keep your core braced touching as you flex your elbows slightly lateral to allow the dumbbells to descend down toward your chest.
  5. Once the dumbbells touch your chest in vertical position, exhale to extend your elbows back to the starting position.

Performance Tips

  • What's good about the Tate Press?

    The Tate press is a good exercise for targeting the triceps, particularly the long head of the triceps. It helps in building triceps strength and size by isolating the muscle effectively. Additionally, the unique movement pattern of the Tate press can add variety to your triceps training, potentially improving muscle development and preventing workout monotony. However, proper form is crucial to avoid elbow strain, so starting with lighter weights and gradually increasing them is recommended.

Common Mistakes

  • Limit Range of Motion at the Top

    Make sure you’re keeping tension on your triceps at the top of the movement. Many lifters will lock out their arms with the weight directly over their elbow. This gives your triceps time to rest between reps. Limit your range of motion so there’s always tension on your triceps.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Sets & Reps