How many sets and reps of the Tate press should you do when you are new to the exercise?

Start with 3 sets of 10 to 12 reps using dumbbells noticeably lighter than your close-grip bench press, since the flared elbow position takes time to groove. Rest 60 to 90 seconds and keep the tempo slow on the way down. Add weight only once the elbows track the same smooth arc on every rep without the dumbbells wobbling near the chest.

What can replace the Tate press without dumbbells?

A single-arm or double-arm cable extension from a low pulley, done lying on a bench with the elbows flared, mimics the same joint action. An EZ-bar skull crusher with a wider-than-usual grip is a reasonable substitute, though it will not let the elbows flare as far out.

What is the Tate press good for, and who should avoid it?

It's a triceps-focused bench accessory prized for building lockout strength, best for lifters who already bench press and want stronger triceps. It's a poor choice for anyone with elbow pain, since the flared path loads the joint in a way a standard extension does not.

Intermediate

Tate Press

Popularized by powerlifter Dave Tate, this press flares the elbows out and drives the dumbbells from the chest to a straight-arm lockout, hammering the lateral and medial triceps heads. The flared-elbow path makes it a favorite bench-press accessory for lockout strength. It takes practice to groove, so start light and keep the elbows tracking smoothly.

Equipment: Bench, Dumbbell
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Lateral Head, Triceps Brachii Medial Head
Browse by movement: Elbow Extension

How to do it

1
Lie on a flat bench holding a dumbbell in each hand, arms extended over your chest.
2
Turn the palms to face your feet and touch the inner heads of the dumbbells together.
3
Flare your elbows out to the sides and lower the weights toward your chest by bending the elbows.
4
Let the dumbbells travel down and in until they are near the middle of your chest.
5
Press back up along the same arc, straightening the arms to full lockout.
6
Squeeze the triceps hard at the top and repeat.

Tips

Keep the upper arms relatively vertical so the triceps, not the shoulders, do the work.
Use a controlled tempo; the flared path is tough on the elbows if you rush.
Start lighter than you expect until the movement pattern feels natural.

Variations

Common mistakes

The elbows tuck in toward the ribs instead of staying flared out to the sides, turning the Tate press into a close-grip bench press that shifts work off the triceps.
Letting the upper arms drift back toward the face instead of staying stacked over the shoulders adds shoulder strain to a movement meant to isolate the elbow extensors.
The dumbbells crash together at the bottom instead of touching down softly near the chest, jarring the elbows on the exact joint this exercise loads hardest.
Pressing back up along a different path than the descent turns a smooth arc into an unstable wobble right as the weight is heaviest near the chest.

Frequently asked

How many sets and reps of the Tate press should you do when you are new to the exercise?: Start with 3 sets of 10 to 12 reps using dumbbells noticeably lighter than your close-grip bench press, since the flared elbow position takes time to groove. Rest 60 to 90 seconds and keep the tempo slow on the way down. Add weight only once the elbows track the same smooth arc on every rep without the dumbbells wobbling near the chest.
What can replace the Tate press without dumbbells?: A single-arm or double-arm cable extension from a low pulley, done lying on a bench with the elbows flared, mimics the same joint action. An EZ-bar skull crusher with a wider-than-usual grip is a reasonable substitute, though it will not let the elbows flare as far out.
What is the Tate press good for, and who should avoid it?: It's a triceps-focused bench accessory prized for building lockout strength, best for lifters who already bench press and want stronger triceps. It's a poor choice for anyone with elbow pain, since the flared path loads the joint in a way a standard extension does not.

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