Tate Press.

How to do it.

1. Step 01

   Lie on a bench holding dumbbells over the chest

2. Step 02

   Point the elbows out to the sides

3. Step 03

   Lower the bells toward the chest by bending the elbows

4. Step 04

   Touch the bells lightly near the chest

5. Step 05

   Extend the arms back up

6. Step 06

   Squeeze the triceps at the top

Pro cues.

• Keep the elbows flared out throughout

• Use light weight to protect the elbows

• Move slowly and deliberately

Questions, answered.

What is the Tate Press?

Dumbbell elbows-out extension on a bench that targets the triceps.

What muscles does the Tate Press work?

The Tate Press primarily works your triceps.

What equipment do I need for the Tate Press?

You need dumbbells and a bench to perform the Tate Press.

How many sets and reps should I do for the Tate Press?

A typical prescription for the Tate Press is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Tate Press good for beginners?

The Tate Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.