Dumbbell Tate Press: The Ultimate Triceps Builder Guide
If you’ve spent any time in a weight room, you know that a powerful bench press is built on more than just a strong chest. Your triceps—the muscles on the back of your arms—are the true workhorses that help you push through the lockout and move serious weight.
While there are dozens of exercises you can do to target your triceps, there’s one that many seasoned lifters swear by as the absolute best for improving your bench press max: the dumbbell Tate press.
It might look a little unusual, but this movement provides a unique and well-rounded stimulus for your triceps. Better yet, it directly mimics the movement pattern used in the bench press, a benefit you will definitely feel.
Let’s dive into what is a Tate press and how you can use it to build serious strength and size.
How to Do the Dumbbell Tate Press: Step-by-Step Form
Perfecting the dumbbell Tate press form is crucial for targeting the right muscles and avoiding injury. The movement is all about control, not about lifting as heavy as you possibly can.
Let’s walk through it, step by step.
Step 1: Getting into Position
- Start by sitting on the end of a flat bench with a dumbbell in each hand, resting on your thighs with your palms facing each other.
- Carefully lean back to lie down on the bench. As you do, use your thighs to help “kick” the dumbbells up into the starting position.
- You should now be lying flat on the bench. Press the dumbbells straight up so your arms are fully extended directly above your chest, just like the top of a dumbbell bench press.
Step 2: Setting Your Foundation
- Before you start the movement, get your body tight. Firmly plant your feet on the floor.
- Engage your core and create a slight, natural arch in your lower back.
- Retract your shoulder blades—pull them back and down—and press your upper back firmly into the bench. This creates a stable base to press from.
Step 3: The Downward Movement (The Eccentric)
- Take a deep breath in. The key to the Tate press for triceps is the elbow movement.
- Begin to lower the dumbbells by pushing your elbows out to the sides.
- Bring the inner plates of the dumbbells down towards the center of your chest. The weights should move in a controlled arc. Keep your elbows flared out.
- Lower the dumbbells until they gently touch your chest.
Step 4: The Upward Press (The Concentric)
- Once the dumbbells touch your chest, exhale forcefully as you press the weight back up.
- Straighten your arms to return to the starting position, squeezing your triceps at the top of the movement.
- That’s one rep.
Why the Tate Press is So Effective
The reason this exercise is so revered is because of the unique way it targets the triceps. Unlike a pressdown, which focuses on one part of the muscle, or a skull crusher, which can be tough on the elbows, the dumbbell Tate press hits all three heads of the triceps with a focus on the long head.
The flared elbow position places a unique stretch and tension on the muscle that is hard to replicate with other movements. This is why it has such a powerful carryover to your bench press strength, especially for improving your lockout power.
How to Work It Into Your Routine
The dumbbell Tate press is an accessory movement, meaning it should be done after your main compound lifts for the day. It’s a perfect fit for:
- Your upper body or push day.
- A dedicated arm day.
Because it’s an isolation exercise, focus on higher reps with controlled form.
- Sets: 3-4 sets
- Reps: 8-15 reps
Start with a light weight to master the form. This movement can feel awkward at first, so it’s essential to get the feel for it before you start adding weight.
Conclusion
If you feel like your triceps growth has stalled or your bench press has hit a plateau, the dumbbell Tate press might be the exact tool you need to break through. It’s a unique, challenging, and incredibly effective movement for building bigger, stronger triceps. Add it to your routine, focus on perfect form, and get ready to feel a whole new level of power in your pressing movements.
FAQ
What does the Tate press work?
The Tate press primarily targets all three heads of the triceps muscle, with a special emphasis on the long head, making it excellent for both size and strength.
Is the Tate press better than skull crushers?
Neither is definitively “better,” but they are different. The Tate press is often considered safer on the elbows and mimics the bench press movement pattern more closely.
Should I do the Tate press for strength or hypertrophy?
It’s excellent for both, but it shines in the hypertrophy (muscle growth) range of 8-15 reps. Using it for controlled, higher reps will build the muscle that leads to greater strength.
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