The Tate Press is an unconventional and rarely seen form of triceps extension.
Whether you’re looking to try something new or are struggling to stack on mass to your triceps consider giving the Tate Press a try in your routine!
Required: Dumbbells & Bench
Tate Press Form:
Lay on a flat bench and hold a dumbbell in each hand overhead, arms extended.
Flex at the elbows as you begin to lower the dumbbells down towards your inner chest as your elbows point out.
At the bottom of the movement flex your triceps to drive the dumbbell back up until your arms are fully extended.
Repeat for the desired number of repetitions.
Tate Press Variations
Unilateral Tate Press
Perform the Tate Press with one dumbbell at a time, this will increase your abdominal engagement as your body will be required to stabilize and compensate for the arm performing the Tate Press.
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Common Tate Press Mistakes
Arm Training Frequency Too High
it didn’t take me long to realize that training my arms every single day wasn’t getting me very far in terms of results given all the effort I was exerting.
The biceps act as the secondary muscle group when we’re training back, and the triceps act as the secondary muscle group when we’re training chest.
Training chest, back and one dedicated arm day per week (or triceps and biceps split up onto seperate days instead) is more than enough to build big, strong arms.
More isn’t always better – if you’re training frequency is any higher than this you may very well be hindering your own progress, like all other muscle groups the biceps and triceps require time to recover.
Lifting Too Light
If you don’t generally train in the lower rep range I recommend you give it a try, stop lifting in the 10 – 15 rep range for at least a month and focus on heavy, low rep sets. Once you start to see results you won’t want to go back.
Now, you may still think high reps are beneficial, but let me tell you they’re far from it.
High repetitions result in increased stress on your CNS, increase in localized inflammation and increased soreness.
“Movements or exercises that do not give the muscle the required resistance, but are the kind that involve a great number of repetitions, never break down any tissue, to speak of. These movements involve a forcing process that cause the blood to swell up the muscle, and simply pump them up”– George F. Jowett, 1926
Similar & Substitute Exercises
- Barbell Skull Crusher
- Dumbbell Skull Crusher
- Triceps Dips
- Bench Dips
- Dumbbell Triceps Kickback