Dumbbell Tate Press
Description
The dumbbell Tate press is a tricep isolation exercise performed lying on a bench. You hold dumbbells above your chest and lower them by bending at the elbows until the dumbbell heads touch your chest — with elbows pointing outward rather than overhead. Named after powerlifter Dave Tate.
Muscle Group
Equipment Required
Dumbbell Tate Press Instructions
- Lie on a flat bench. Hold a dumbbell in each hand above your chest, palms facing your feet.
- Start with arms extended at lockout.
- Bend your elbows and lower the dumbbells toward your chest — elbows point outward, not toward the ceiling.
- The dumbbells travel inward and down until they touch your chest.
- Extend your elbows to press back to lockout.
- Squeeze your triceps at the top.
- The movement path is different from skull crushers — elbows go wide, not back.
- Use moderate weight. Aim for 10 to 15 reps.
Dumbbell Tate Press Form & Visual
Dumbbell Tate Press Benefits
- Unique tricep loading angle
- Named after powerlifter Dave Tate
- Targets the medial head of the tricep
- Useful for lockout strength
- Easy to set up
- Different stimulus from standard extensions
Dumbbell Tate Press Muscles Worked
- Triceps brachii (all heads, medial emphasized)
- Anconeus
