Arms · Elbow extension
Dumbbell Tate Press
The dumbbell Tate press is a triceps exercise done lying on a bench. You hold the dumbbells over your chest with the ends touching, keep your elbows flared out, and bend only at the elbows to lower them to your chest before straightening again. It isolates the triceps and keeps tension on them through the whole rep.
Also known as: Tate press, Elbows-out dumbbell triceps extension, Tate triceps press
- Muscle group
- Arms
- Movement pattern
- Elbow extension
- Type
- Isolation
- Equipment
- Dumbbells, Flat bench
- Difficulty
- Intermediate
What muscles does the dumbbell tate press work?
Primary movers
- Triceps brachii
Assisting muscles
- Anterior deltoid
- Pectoralis major
- Forearm flexors
The triceps do almost all the work. All three heads straighten the elbow, and because you move the dumbbells in an arc to your chest rather than behind your head, the movement is strongest at the bottom where the muscle is stretched.
The flared elbows are the key difference from a skullcrusher. The upper arm stays angled out from the body, so the dumbbells travel toward the chest instead of toward the forehead. This gives a different feel to the triceps and a bit less direct strain on the elbow for some people.
The front delts and the chest hold the upper arms in place. They work isometrically to keep your elbows still, so any extra shoulder movement turns the exercise into a press and takes the load off the triceps.
The grip matters. Because you hold the dumbbells close together over your chest, wrist stability counts. Keep the wrists straight under the weights. Choose light dumbbells, because the end of the arc is near your chest and you want control, not a bounce.
How to do the dumbbell tate press
Setup
- 1
Sit on the end of a flat bench with a dumbbell in each hand and lie back.
- 2
Press the dumbbells above your chest with your palms facing your feet.
- 3
Turn the dumbbells so their ends point toward each other and touch.
- 4
Flare your elbows out to the sides and keep your upper arms vertical.
Execution
- 1
Keep your upper arms still and bend only at the elbows.
- 2
Lower the dumbbells in an arc toward your chest, with your elbows pointing out.
- 3
Let the dumbbells touch your chest lightly without bouncing.
- 4
Press them back up along the same arc by straightening your elbows.
- 5
Keep the dumbbells touching or close together through the whole movement.
- 6
Use a slow tempo, particularly on the way down.
Common dumbbell tate press mistakes
Tucking the elbows in
It turns into a close-grip press and the chest takes over.
The fix: Keep your elbows flared out to the sides throughout.
Bouncing the dumbbells off the chest
Momentum removes tension from the triceps.
The fix: Touch the chest lightly and press up under control.
Using weights that are too heavy
You lose control near the chest and the elbows start to move.
The fix: Drop the load and use a slow lowering phase.
Letting the wrists bend back
The weight pulls on the wrists and the forearms tire first.
The fix: Keep your wrists straight and stacked over your forearms.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 10–15 | Light to moderate weight, 1–2 reps in reserve | 60–90 s |
| Strength | 3 | 8–10 | Moderate weight, slow lowering | 90 s |
| Beginner | 2–3 | 10–12 | Very light dumbbells, learn the arc | 60 s |
Use the Tate press as an accessory after your pressing work, when the triceps are already warm. Keep the weight lighter than your skullcrusher or bench press numbers suggest, and use a slow lowering tempo rather than rushing.
Running the dumbbell tate press in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayDumbbell Tate Press variations and alternatives
Skullcrusher
AlternativeLowers the weight toward the forehead, with the elbows pointing up.
EZ Bar Skullcrusher
AlternativeA fixed bar allows heavier loads, with a gentler wrist angle.
Dumbbell Overhead Tricep Extension
AlternativeLoads the long head of the triceps in a stretched position.
A heavier compound press for the triceps.
A lighter isolation move with less joint stress.
Frequently asked questions
What is the difference between a Tate press and a skullcrusher?
In the Tate press your elbows stay flared out and the dumbbells go to your chest, instead of lowering toward your forehead.
Which muscles does the dumbbell Tate press work?
It mainly works the triceps, with the front delts and chest helping hold your upper arms in place.
What weight should I use?
Use light dumbbells and a slow tempo, since the weights end up close to your chest.
Should the dumbbells touch each other?
Yes, keep them touching or very close together through the whole movement.
Hercules tracks every dumbbell tate press you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play