Tate Press


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Tate Press

This is an Advanced Tricep Exercise that utilizes a Dumbbell and Unique Motion to Isolate your Triceps

Welcome to our Tate Press Exercise Instruction Guide! 

On this page you’ll learn how to do this dumbbell tricep exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Tricep Exercises so you can immediately add to your Tricep Workouts.

Have you checked out our list of the Best Tricep Exercises yet? See if this Tricep Exercise made the list.

Exercise Summary

Exercise Name: Tate Press
Main Muscle: Triceps
Secondary Muscle(s): N/A
Exercise Type: Push, Isolation
Equipment Required: Dumbbells, Bench

Exercise Description and Instruction:

This Tricep Exercise is one of our Dumbbell Exercises and uses a unique motion different than most tricep exercises to isolate your triceps. 

To Perform This Exercise:

  1. Lay flat on a bench with your head at one end and your feet firmly planted on the floor.
  2. With your abs drawn in and your back on the bench, hold a dumbbell in each hand with your palms faced forwards towards your feet.
  3. Extend your arms fully and raise the dumbbells above your chest. The sides of the dumbbells should be touching each other and your palms should still be facing forward. This is the starting position.
  4. Slowly lower the dumbbells in a semi-circular motion, until they touch your chest.
  5. Pause for a moment, and raise your arms back up and out in the same semi-circular motion using your triceps.
  6. Pause for a moment then repeat.


  1. Try to keep the sides of the dumbbells together throughout the exercise.
  2. Focus on your triceps contracting when you press the weight back to the starting position while extending your arms.

Additional Tricep Exercises and Variations:

Check out some of our other popular Arm Exercises and Variations:

  • Close Grip Bench Press
  • Skull Crushers
  • Tricep Pushdown
  • Tricep Kickback
  • Triceps Extension
  • Tricep Dips

Now that you’ve seen the Tate Press, check out all of our different Tricep Exercises. 

Final Related Pages:

Or, check out these other pages of interest:

  • Weight Training Exercises Main Page
  • Tricep Exercises Main Page 
  • Tricep Workouts and Bicep Workouts
  • Best Tricep Exercises
  • Barbell Exercises / Body Weight Exercises / Cable Exercises / Dumbbell Exercises

You’ve seen the Tricep Exercises. Now check out the Workout Routines.
Start at our Home Page.

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