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How To: Tate Press

Tate Press

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!

Movement: Isolation

Targets: Triceps

Required: Dumbbells & Bench

Optional: N/A

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.

See also
How To: Seated Cable Row

Train smart.

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

See also
How To: Foam Roll Adductors

Similar & Substitute Exercises 

  • Barbell Skull Crusher
  • Dumbbell Skull Crusher
  • Triceps Dips
  • Bench Dips
  • Dumbbell Triceps Kickback

Any Questions Regarding The Tate Press? Ask Below!

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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