Dumbbell Tate Press

Many weightlifters consider the dumbbell Tate press as the best exercise for improving your bench press max.

Compared to other popular triceps exercises, it provides a more well-rounded strengthening. It also mimics the exact movement pattern used during bench press, which is a benefit you’re sure to notice.

In this article, we’ll dive deeper into the benefits of the dumbbell Tate press. You’ll also learn how to perform the exercise, work it into your split, and be given expert performance tips.

How To Do

  1. Start seated with a dumbbell in each hand, resting on your thighs.
  2. Then, lean back to lay on the bench. As you lean back, lift your thighs slightly to help you move the dumbbells to the starting position.
  3. At this point, you should be lying on the bench with your arms completely straight. The dumbbells should be directly above your chest.
  4. Engage your core to bring a slight arch into your back. Retract (draw back) your shoulder blades and firmly press your upper back into the bench. Firmly plant both of your feet.
  5. As you exhale, push your elbows out as you bring the inner plate down towards your chest.
  6. After touching your chest with the weight, inhale as you straighten your arms to return to the starting position.

Tips From Expert

  • At the bottom of the movement, it’s okay for the dumbbells to touch each other. However, never allow the weight to rest fully on your chest.
  • As you lower the weight, focus on flaring your elbows directly out beside you. This is what maximizes tension on the triceps to increase muscle growth.
  • If you struggle with doing this movement on a flat bench, consider moving to an incline bench. This can make it easier to carry out the movement if you have limited shoulder mobility.
  • Proper form is the top priority for proper muscle targeting during isolation exercises. Don’t lift too heavy and focus on activating the triceps through a mind-muscle connection.

Optimal Sets and Reps

Your unique fitness goals will alter the way you should incorporate the Tate press into your workouts. Below, we will provide a few different evidence-based options for the different training styles.

Training Type Sets Reps
Strength Training 4–6 4–6
Hypertrophy 3–4 8–12
Endurance Training 2–3 15–20
Power Training 3–5 3–5 (Explosive)
Optimal Sets & Reps of Dumbbell Tate Press

How to Put in Your Workout Split

The dumbbell Tate press was made popular by Dave Tate. He regularly incorporated the exercise into his workouts due to its effectiveness at building tricep and elbow lockout strength.

Unlike other triceps workouts with dumbbells, the Tate press also mimics the bench press movement pattern. During the lift, your forearms and shoulders are in the same position as during your bench.

All of these contribute to its effectiveness at improving your max bench press, this lift’s most sought-after benefit.

In order to take advantage of its benefits, you have a few options for working it into your split:

  • Push/Pull/Legs Split — Push days have a chest, shoulders, and triceps focus. You can incorporate the Tate Press along with exercises like bench presses, shoulder presses, and tricep pushdowns.`Follow it with a pull day and lower body workout.

  • Powerlifting Split — Powerlifting splits generally involve a mix of lower and upper-body workouts. Adding the Tate press to a powerlifter’s upper body day can help to specifically strengthen the triceps to address weaknesses.

After deciding on your exercises and ideal sets and reps, the next step is figuring out your loading recommendations.

You do this by first determining your one repetition maximum. This is the maximum weight you can lift for one repetition with good form.

Then, use the following ranges to help you figure out the best weight for your lifts:

  • Strength Training — 80%–100% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Endurance Training — 40–60% of your 1RM.
  • Power Training — 80%–100% of your 1RM.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Medial Heads

The triceps medial head is one of the muscles that make up the triceps brachii muscle group.

Located on the back of the arm, the medial head is positioned under the long and lateral heads. Of all the triceps muscles, the medial head is the most involved in the dumbbell Tate press.

In all upper body movements, the medial head plays a crucial role in extending the elbow. This is especially true during movements where the arm is close to the body.

During the Tate press, the medial head provides power to press the weight up and maintain muscle tension.

Triceps Lateral Heads

Another one of the highly targeted muscles during the Tate press is the triceps lateral head. This muscle is also located on the backside of the upper arm, although it’s more situated towards the outer edge.

Like the medial head, the lateral head’s main role in the Tate press is extending the elbow from the bent-arm position. The unique angle of the Tate Press particularly engages the lateral head, helping to develop the outer part of the triceps.

Triceps Long Heads

The triceps long head is the third and final portion of the triceps brachii muscle group. It is also located on the back of the arm, but unlike the other two heads, originates from the scapula (shoulder blade).

Because of this, it is not only involved in elbow flexion but is also an important shoulder stabilizer during arm movements.

The position of the arms during the Tate press places a strong emphasis on the long head. In addition to supporting the shoulder joint, the long head helps to straighten the arm during the lifting phase.

Secondary Muscle Groups

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Sternal Head Of Pectoralis Major

The sternal head of the pectoralis major is the lower portion of the pectoralis major muscle, located on the chest. It gets it name from the fact that it attaches to the sternum (breastbone).

The sternal head is responsible for movements that bring the arm across the body, also known as adduction. However, it also helps with pressing movements by providing power when you flex your shoulder.

While the triceps are the primary movers in the Tate press, the sternal head plays a synergistic role to them. It assists them by stabilizing the shoulder joint and providing some additional force during the pressing motion.

Anterior Deltoid

The anterior deltoid is the front portion of the deltoid muscle, which is located on the top of the shoulder. It plays an important role in shoulder flexion, that is, lifting the arm forward in front of the body.

During the dumbbell Tate press, the anterior deltoid helps you maintain a lifted shoulder position. It also plays an important stabilizing role in the shoulder joint, helping to maintain its alignment throughout the lift.

Wrist Flexors

The wrist flexors are made up of several muscles, all located on the inside of the forearm. As the name suggests, they are responsible for flexing the wrist or bending the wrist forward.

As you perform the pressing movement during the dumbbell Tate press, the wrist flexors play a stabilizing role. They work to maintain a stable, slightly flexed position of the wrists while holding the dumbbell.

Wrist Extensors

The wrist extensors are a group of muscles located opposite the wrist flexors on the backside of the forearm. They allow you to extend the wrist, or in other words, bend your wrist backward.

During the Tate press, the wrist extensors maintain a neutral or slightly extended position through the wrists. This support is crucial for maintaining control of the dumbbells and ensures the wrists don’t bend backward under the weight.

Equipment

Dumbbells

Flat Bench Without Rack

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Flat Bench Without Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Ez Bar Lying Triceps Extension

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Dumbbell Close-Grip Press

Barbell Close-Grip Bench Press

Dumbbell Standing Overhead Tricep Extension

Dumbbell Standing Single-Arm Tricep Kickback

Tricep Dumbbell Kickback

Cable Tricep Kickbacks

Tricep Dip On Bench

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Triceps Dip

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Cable Reverse Grip Tricep Pushdown

Crab Walk

Knee Diamond Push-Up

Ring Dip

Cable Tricep Pushdown

Who Should Do?

Anyone Wanting To Improve Their Bench Press

The Tate press specifically targets the triceps, especially the medial head, which is crucial for building upper arm strength. Compared to other triceps workouts, the Tate press is most effective for strengthening the triceps to improve bench press potential. 

This is because the unique angle of the Tate press increases muscle activation in the triceps. It also mimics the exact arm position and movement patterns of the bench press.

Furthermore, the Tate press is known for improving lockout strength, which is the ability to fully extend the joints safely. Improved lockout strength is particularly helpful for individuals wanting to bench heavier.

Bodybuilders

The Tate press allows for a unique angle of tricep activation compared to many other tricep exercises. This promotes better muscle hypertrophy and strength gains in areas that might be underdeveloped with traditional tricep exercises.

Along with being an essential muscle for performing heavy lifts, the also triceps contribute to upper body aesthetics. Performing the Tate press helps you develop well-rounded and defined triceps, a staple in bodybuilding.

Who Should Not Do?

Beginners

The Tate press is generally used by experienced strength trainers who already have a solid lifting base. It requires a high level of tricep strength and shoulder stability to be safely performed.

The exercise also involves lowering the dumbbells to the chest at a unique angle. This can make it difficult for beginners, who may still be developing basic strength and coordination.

It’s generally better for beginners to start with simpler tricep exercises, like tricep pushdowns or dumbbell kickbacks. After building a solid foundation, they can then progress to more advanced movements like the Tate press.

People With Elbow Issues

The elbow is one of the most complex joints in the body, which leaves it vulnerable to injury. In fact, 2.6% of all strains and sprains experienced by lifters affect the elbow. 

During the Tate press, the elbows-out movement pattern can place strain on the elbow joint. Although this strain can help to strengthen healthy elbows, it could have a more negative impact on existing injuries.

Anyone with an existing injury should practice the Tate press with professional guidance or stick to other tricep dumbbell exercises. Dumbbell kickbacks and dumbbell bench presses are two good options.

Benefits Of The Dumbbell Tate Press

Builds Strength

The triceps are involved in many upper body exercises as well as daily functional movements. Using the Tate press to strengthen the triceps can improve the performance of compound lifts like bench or overhead presses.

The unique angle of the Tate press also helps to increase muscle activation in the triceps. This promotes greater strength gains compared to more traditional tricep exercises like tricep kickbacks.

Tones Muscles

The Tate press is an isolation exercise, meaning that it is a single-joint exercise mostly targeting the triceps brachii. It allows for a concentrated contraction of the tricep muscles, leading to increased muscle activation and improved endurance.

It isn’t possible to tone muscles, per se. However, regularly incorporating the Tate press into your workout routine can lead to more sculpted and well-defined arms. This can contribute to an overall more toned and muscular appearance.

Improves Blood Flow

When you exercise, blood flow to your muscles increases as a result of muscle contraction and heightened heart rate. This heightened blood flow delivers more oxygen and nutrients to the muscles, helping to increase muscle growth and recovery.

Additionally, performing the Tate press can enhance vascularity, or the number of blood vessels,  in the triceps. This can help improve the efficiency of the circulatory system in this area to promote better muscle recovery post-workout.

Frequently Asked Questions

What does the dumbbell Tate press work?

The dumbbell Tate press is a triceps isolation exercise, so it mainly targets the three triceps heads. However, the pectoral, deltoid, and forearm muscles are also involved.

How effective is the dumbbell Tate press?

The dumbbell Tate press is extremely effective at strengthening the triceps, particularly the medial head. It is also one of the best exercises for increasing your bench press max.

How many reps for the dumbbell Tate press?

How many reps you do for the dumbbell Tate press will differ depending on your training style. However, performing 4-5 sets of 8-12 reps is pretty standard.

Why is it called a Tate press?

The Tate press is named after Dave Tate, a well-known powerlifter and founder of a popular strength training website called EliteFTS. Tate popularized this tricep exercise as part of his triceps training routine.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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