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Description
The Tate Press is a specialized triceps isolation exercise popularized by renowned powerlifter Dave Tate. Lying flat on a bench, dumbbells are held over the chest, and the elbows are flared outward as the dumbbells are lowered toward the chest. This movement maximally activates the medial and inner heads of the triceps. Unlike the classic skull crusher, the plane of motion is different, placing a specific emphasis on the medial head of the triceps. It is widely used by powerlifters to improve bench press performance. It also develops bench press lockout strength. When performed regularly, it provides significant improvements in triceps inner and medial head hypertrophy, back-of-arm definition, and overall bench press performance.
Step-by-Step Instructions
- 1
Lie flat on your back on a flat bench.
- 2
Hold a dumbbell in each hand.
- 3
Start with the dumbbells extended straight up over your chest.
- 4
Your palms should be facing forward (towards your feet).
- 5
Lower the dumbbells toward your chest by flaring your elbows outward.
- 6
The movement should come from the elbows, with the elbows pointing out to the sides.
- 7
Lower the weights until the dumbbells are close to your chest.
- 8
Push the dumbbells back to the starting position by squeezing your triceps.
- 9
Squeeze your triceps hard at the top of the movement.
- 10
Keep the dumbbells close to each other throughout the movement.
Key Points
- ✓Elbows must be flared outward.
- ✓Dumbbells should be lowered toward the chest.
- ✓Upper arms should remain perpendicular to the floor.
- ✓Use a full range of motion.
- ✓Squeeze the triceps at the top.
Common Mistakes
- ✗Not flaring the elbows out - turns it into a standard dumbbell press.
- ✗Using dumbbells that are too heavy - compromises form.
- ✗Inadequate range of motion - prevents full muscle activation.
- ✗Clashing the dumbbells together - causes joint stress.
- ✗Performing the movement too fast - leads to a loss of control.
Breathing
Inhale as you lower the dumbbells, exhale as you push them up.
Muscle Activation
Safety
Precautions
- Individuals with acute elbow injuries should exercise caution.
- Individuals with acute shoulder injuries should exercise caution.
- Individuals with wrist injuries should exercise caution.
Safety Tips
- Start with light dumbbells.
- Ensure the bench is stable.
- Warm up your elbows thoroughly.
- Stop the exercise if your form breaks down.
Frequently Asked Questions
Which muscles does Tate Press work?
Tate Press primarily works these muscles: Triceps. It also engages: Göğüs, Ön Omuz.
Is Tate Press suitable for beginners?
Tate Press is a Intermediate level exercise. Learning difficulty: Moderate.
Can Tate Press be done at home?
Yes, Tate Press can easily be done at home.
What are common mistakes when doing Tate Press?
One of the most common mistakes: Not flaring the elbows out - turns it into a standard dumbbell press.
How many sets and reps for Tate Press?
Recommended: 3-4 sets and 8-12 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Isolates the inner and medial heads of the triceps.
- ✓Increases bench press lockout strength.
- ✓Ideal for powerlifting performance.
- ✓A great alternative to the classic skull crusher.
- ✓Provides definition to the back of the arm.