Tate Press

An intermediate strength exercise for the triceps, chest and shoulders, done with a dumbbell and a bench or box.

Movement guide

Tate Press

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusTriceps · Chest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

Similar move, beginner grade.

This move

Tate Press demonstrated on the 3D figure

3D demoTate PressIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Bench press with chains demonstrated on the 3D figure

3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructions

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other using a pronated (palms forward) grip. Allow your elbows to point out. This is your starting position.
Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest.
As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again. Tip: It should take at least twice as long to go down than to come up.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps. Also: Chest, Shoulders.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

Barbell floor press demonstrated on the 3D figure

3D demoBarbell floor pressIntermediate · A barbell

Close-grip barbell bench press demonstrated on the 3D figure

3D demoClose-grip barbell bench pressIntermediate · A barbell + A bench or box

Dumbbell bench press demonstrated on the 3D figure

3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or box

Incline dumbbell press demonstrated on the 3D figure

3D demoIncline dumbbell pressIntermediate · A dumbbell + A bench or box

Reverse-grip bench press demonstrated on the 3D figure

3D demoReverse-grip bench pressIntermediate · A barbell + A bench or box

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Questions people ask

What muscles does the Tate Press work?

Mainly the triceps, with help from the chest and shoulders.

What equipment do I need for the Tate Press?

A dumbbell + A bench or box.

Is the Tate Press good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Chest press machine.

What is an easier alternative to the Tate Press?

Try the Chest press machine. It works similar muscles at a lower grade.

How do I make the Tate Press harder?

Progress to the Bench press with chains, or add load, range or slower lowering once your form is solid.