Triceps · Dumbbell
Tate Press
Elbows flared, dumbbells to your chest, deep inner-triceps burn.
TricepsDumbbell
How to do it
- Lie on a flat bench holding dumbbells above your chest, palms forward, thumbs together.
- Push your elbows out to the sides as you lower the dumbbells toward your chest.
- Touch the inner plates near the middle of your chest.
- Press back up and drive the dumbbells together at the top, squeezing the triceps.
The one cue that matters
⚡
Keep your chest and shoulders out of it, this is all elbow bend and extension.
Muscles worked
The Tate Press isolates the Triceps — no passengers. That makes it a clean tool for adding targeted triceps volume without extra fatigue.
FAQ
What muscles does the Tate Press work?
The Tate Press primarily works the Triceps.
How heavy should I go?
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
How many sets and reps of Tate Press?
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
Track it in SUUPRLog sets, get smart progression hints, and train live with your crew.
