Dumbbell Tate Press

Dumbbell Tate Press

The Dumbbell Tate Press is an effective and challenging exercise that primarily targets the triceps muscles. This exercise is named after its creator, powerlifter and strength coach Dave Tate, who popularized it as a variation of the traditional triceps press. To perform the Dumbbell Tate Press, you'll need a pair of dumbbells and a flat bench. Unlike other triceps exercises, this movement specifically targets the long head of the triceps muscle, which helps add size and definition to the back of your arms. What makes the Tate Press unique is the positioning of the dumbbells during the exercise. Instead of holding them in a regular position with palms facing forward, you'll rotate your wrists inward so that the palms face each other. This hand position allows for a greater range of motion and enables you to engage the triceps more effectively. The movement starts with the dumbbells held directly above your chest, arms fully extended. As you lower the weights, the elbows should flare out to the sides, bringing the dumbbells to the sides of your chest. From there, you press them back up to the starting position. Incorporating the Dumbbell Tate Press into your triceps workout routine can help improve both strength and size in your arms. However, it's important to start with lighter weights and focus on proper form before gradually increasing the load. As with any exercise, it's crucial to listen to your body and avoid any discomfort or pain.


  • Start by sitting on a flat bench with your feet firmly planted on the ground.
  • Hold a dumbbell in each hand and bring them up to your chest, with your palms facing each other and your elbows bent at a 90-degree angle.
  • While keeping your upper arms stationary, extend your elbows and press the dumbbells up and away from your chest.
  • As you press the dumbbells up, rotate your wrists so that your palms are facing away from you at the top of the movement.
  • Hold the contraction for a moment, squeezing your chest and triceps.
  • Slowly reverse the movement, bringing the dumbbells back to your chest while rotating your wrists back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and avoid unnecessary strain.
  • Focus on keeping your elbows tucked in close to your body during the movement to target your triceps effectively.
  • Use a weight that challenges you but allows you to maintain proper form throughout the exercise.
  • Incorporate a full range of motion by lowering the dumbbells until your triceps are fully stretched, and then press them back up until your arms are fully extended.
  • Control the movement of the dumbbells throughout the exercise by ensuring a slow and controlled tempo.
  • Exhale when you extend your arms and inhale when you lower the dumbbells to maintain proper breathing pattern.
  • Don't rush through the exercise. Take your time to get the maximum benefit from each repetition.
  • Add variety to your workout routine by occasionally performing the exercise on an incline bench to target the upper portion of your chest muscles as well.
  • Consider using different grip variations such as neutral grip or palms facing each other to add variety and target different triceps heads.


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