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.
Because the Tate Press places unique stress on the elbow joint, the AI analyzes your recovery metrics and pain history to determine if your tendons can handle the load today. By tracking your RPE and rep performance in real-time, the app ensures you maintain the necessary intensity for hypertrophy without crossing the threshold into joint strain. If your sleep or HRV data suggests low recovery, the AI may recommend a lighter load or a regression to protect your elbows while still stimulating muscle growth.
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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