Tate Press
The Tate Press is a dumbbell triceps isolation exercise performed on a flat bench that targets the lateral and medial heads of the triceps. By flaring the elbows out and extending the weights from the chest, this movement builds upper arm thickness and improves lockout strength for bench pressing.
Iridium utilizes sub-muscle-group fatigue tracking to assign the Tate Press when the long head of the triceps is already taxed from overhead movements or previous sessions. The AI manages volume relative to your Maximum Recoverable Volume, ensuring this accessory work complements rather than interferes with your heavy pressing recovery. Progression logic monitors RPE trends to verify that you are nearing failure even when using the moderate weights typical for this isolation lift.
Form Cues
- Lie flat holding dumbbells over your chest with palms facing each other
- Flare your elbows out to the sides as you lower the weights
- Touch the inner ends of the dumbbells to your upper chest
- Extend your elbows forcefully to return to the start
- Squeeze your triceps hard at the top of the movement
- Don't tuck your elbows in towards your ribcage
- Don't let the dumbbells drift down towards your belly button
- Don't bounce the weights off your chest
- Don't let your wrists collapse under the load
Common Mistakes
- Tucking elbows instead of flaring
- Lowering weights too low on torso
- Using excessive momentum
- Shortening the range of motion
Muscles Worked
This exercise specifically targets the lateral and medial heads of the triceps brachii by utilizing a flared-elbow position that minimizes shoulder involvement. While the long head is still active, the mechanics of the Tate Press isolate the outer triceps, helping to build the 'horseshoe' aesthetic and improving lockout strength for heavy pressing.
Primary
Secondary
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