Tate Press

What is Tate Press? The Tate Press is a variation of the traditional dumbbell bench press that specifically targets the triceps muscles. This exercise is named after powerlifter and bench press specialist Dave Tate, who popularized it as an effective triceps builder.

Tate Press Tutorial

1. Starting Position: Begin by lying on a flat bench with a dumbbell in each hand.
2. Arm Position: Hold the dumbbells with an overhand grip and extend your arms straight up above your chest.
3. Movement: Lower the dumbbells towards your chest by bending your elbows. Your palms should be facing each other throughout the movement. 4. Extension: Press the dumbbells back up to the starting position by extending your arms and squeezing your triceps at the top.
4. Repeat: Perform the desired number of repetitions while maintaining control and proper form.

Common Mistakes

• Arching the back: Keep your back flat on the bench throughout the exercise to avoid strain.

• Flaring elbows: Ensure your elbows stay close to your body to target the triceps effectively. - Using excessive weight: Focus on proper form and technique rather than lifting heavy weights to prevent injury.

Tips for Better Results

• Control the movement: Avoid swinging the weights and focus on a slow and controlled tempo.

• Engage your core: Keep your core muscles tight to stabilize your body during the exercise. - Use a full range of motion: Lower the dumbbells until they almost touch your chest for optimal triceps activation.

Muscles Worked The Tate Press primarily targets the triceps brachii muscle, specifically the long head. Additionally, it also engages the chest and shoulder muscles to a lesser extent as stabilizers during the movement.