Training guide
The Tate press, also called the elbows-out dumbbell extension, is a lying triceps exercise. With dumbbells held over your chest, palms facing your feet and elbows pointing out, you bend only your elbows to bring the dumbbells in and down to your upper chest, then straighten your arms. Use light dumbbells and do 2 to 3 sets of 10 to 15.
It works all three heads of the triceps, like any extension. Coaches claim it targets the inner, lower or long head, and that it's either hard on the elbows or kind to them, but nobody has studied it.
This guide shows the lift on the 3D figure, the flat, incline and floor versions, how it compares with skull crushers and the JM press, how heavy and how many, and what tingling fingers mean.
Lie on a bench with dumbbells pressed up over your chest, palms facing your feet and elbows pointing out. Bend only your elbows so the dumbbells come in and down to your upper chest, then straighten your arms, taking about twice as long down as up.
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We found no study of the Tate press or any elbows-out extension. Coaches disagree about what it targets: the medial head, "the lower part of the tricep", or the long head.
Every extension works all three heads. Your upper arms point up, as in a skull crusher, but turn inwards so your elbows point out, a position no study has tested. In 10 adults, the medial head did most of the work once the arm was raised to 90 degrees or more: a clue, not a test.
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In the one study that mapped growth along the arm after lying dumbbell extensions, the triceps grew least just above the elbow.
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Bending the elbow stretches the ulnar nerve, and turning the upper arm in adds to the strain in patients and cadavers. The link to the Tate press is our inference from those studies, but tingling in your ring and little fingers is the sign to shorten the range.
2 to 3 sets of 10 to 15, stopping 2 or 3 reps short, with 60 to 90 seconds' rest: its move page's dose, from Catalyst's sets of 10 to 15. Start lighter than your lying dumbbell extension (our editorial starting point).
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Catalyst: "Keeping the palms facing forward and the elbows out to the sides, bend the elbows to lower the dumbbells to the chest." It's named after Dave Tate, whose site elitefts calls it elbows-out extensions, with the ends of the dumbbells touching, "a cross between an extension and press". StrengthLog calls it a triceps isolation exercise "from an uncommon angle".
Both keep your upper arms pointing up from a bench and bend only your elbows. In a skull crusher your elbows point at the ceiling and the weight passes your forehead; in a Tate press your upper arms turn in, your elbows point out, and the dumbbells come to your chest.
All three heads of the triceps straighten the elbow. The long head starts on the shoulder blade and crosses the shoulder; the lateral and medial heads start on the upper arm bone. Shoulder angle changes how they share the work, and the long head's pull at the shoulder grows as the arm is raised.
A controlled lying dumbbell triceps extension, as the move page asks, and shoulders that are comfortable with the upper arm turned in.
Elbows angle out more in some people than others. People with a lot of triceps muscle more often have an ulnar nerve that slips over the inner elbow as it bends: 43.5% of 62 bodybuilders' arms against 16.1% of controls' arms in one ultrasound study. If your fingers tingle in this position, it isn't your exercise.
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Triceps comparisons often use EMG (electromyography: electrodes measuring how hard a muscle works over a few reps), which isn't a validated predictor of growth. Treat the activity numbers as clues.
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We found no study of the Tate press, of any elbows-out dumbbell extension, of elbow or wrist loads in dumbbell extensions, or of grip during a dumbbell extension. The notes below are about related exercises.
Catalyst says the medial head; Dave Tate's site, "great for bringing up the lower part of the tricep"; one coaching article names the "medial head (long head)" in one place and "the long and lateral heads" in another. None cites a study.
Overhead extensions grew the long head 28.5% against 19.6% with the arm at the side in 21 adults over 12 weeks; a 6-week trial in 9 untrained women found no difference. In an unloaded movement, the medial head did most of the work at 90 degrees of shoulder elevation. Nobody has tested the Tate press position.
In 21 trained men, overhead and lying dumbbell extensions activated the long and lateral heads in similar patterns. One small study; the abstract gives no numbers.
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After 12 weeks of lying dumbbell extensions (5 sets of 8 at 80% of the maximum, three times a week), young men's triceps grew significantly less near the elbow than higher up. So the claim that elbows-out extensions build the part just above the elbow isn't supported, though the Tate press itself is untested.
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In cable pushdowns, turning the palm up raised long-head activity in 22 adults. The Tate press's palms-down grip hasn't been tested.
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Bending the elbow stretched the ulnar nerve by 15% or more in cadaver arms. In 20 patients with cubital tunnel syndrome, raising the arm to the side and turning it inwards raised the strain from 18.9% to 24.7%, and that combined position is a diagnostic test for the condition. The bottom of a Tate press resembles parts of it: our inference from patient and cadaver studies, not lifting data.
Triceps tendon pain at the elbow is very rare, with little published evidence, and triceps tendon tears make up under 1% of upper limb tendon ruptures, linked with weight training and anabolic steroids. Nothing links either to the Tate press.
One-arm elbow extensions at 3 sets of 8 to 12, three times a week for 8 weeks, grew the triceps in 55 untrained women, more when the load went up as they got stronger.
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From our move page and Catalyst Athletics; the dumbbell ends together is Dave Tate's cue, and not over-straightening at the elbow one coach's. Getting into and out of position and the stopping point are editorial.
Loading the 3D figure…
The movement on the figure: Tate press
Dave Tate's site pauses with the dumbbells on your chest for a second; other coaches never let them rest there, and one keeps the dumbbells touching each other the whole time.
Our move page stops just before the dumbbells touch your chest, which keeps the triceps working and the weights off your ribs (editorial).
Pushdowns, 2 to 3 sets of 10 to 15 (our tricep workout); the lying dumbbell triceps extension, 2 to 3 sets of 8 to 12, stopping 2 or 3 reps short (its move page's dose); or the dumbbell skull crusher, 2 to 3 sets of 10 to 15 (our tricep workout); then the Tate press, light at first (editorial), building to 2 to 3 sets of 10 to 15, stopping 2 or 3 reps short (its move page's dose).
No 3D demo for these; the flat demo shows the movement.
The same steps on a low incline; one coach prefers it, and it avoids lying flat in later pregnancy.
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Catalyst describes the lift on a bench or the floor. Lie with your knees bent and your feet flat; the steps are the same.
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One dumbbell, your free hand on your chest, so you can watch the working elbow (editorial).
One coach loops a light band round the thumbs and back to help the elbows flare, with a pause at the bottom. A coaching variation, untested.
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Both are lying extensions. A skull crusher points your elbows at the ceiling and passes the weight by your forehead; a Tate press points them out and brings the dumbbells to your chest. Neither has been tested against the other, and our skull crusher guide covers the lying extension in full.
The JM press is a barbell hybrid of a press and an extension, your elbows travelling towards your feet and the bar coming to your throat, so it needs safety bars. The Tate press is a pure elbow extension with dumbbells, lighter and simpler to set up. Both are untested; our JM press guide covers it.
Overhead extensions have the best growth evidence for the triceps. Keep one in your week and use the Tate press for variety if your elbows like it.
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2 to 3 sets of 10 to 15, stopping 2 or 3 reps short: its move page's dose, from Catalyst's "sets of 10-15". Coaches also use 3 to 4 sets of 8 to 12, or 3 to 5 sets of 8 to 15; none is tested. ACE's triceps workout uses 2 to 3 sets of 15 with a minute's rest for a lying dumbbell extension.
As skull crushers: most sets 1 to 3 reps short and the last 0 to 2, but about 2 short whenever your elbows set the limit. Going to failure adds little muscle, and people underestimate the reps they have left by about one.
60 to 90 seconds' rest, as our plans give for small moves, and about twice as long down as up (its move page's cue).
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Once or twice a week. Each set is a triceps set towards about 10 hard sets a week, counting each set of presses, push-ups or dips as about half a set.
Reach 15 on every set, then the next dumbbell, as our curl and extension guides do.
Light, moderate and heavy loads built similar muscle across 28 studies when sets were hard. Your elbows usually prefer the lighter end.
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It turns into a press. Keep your upper arms still and bend only your elbows.
It becomes a close-grip dumbbell press. Point your elbows out.
Stop just short and keep the triceps working.
Keep your wrists in line with your forearms. That's coaching practice; no study has measured wrist loads here.
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The dumbbells pass over your chest and face. Start lighter than your lying dumbbell extension and lower slowly.
Discomfort up to about 3 to 4 out of 10 is fine if it settles within an hour and your elbow is no worse the next morning; otherwise go lighter, not to nothing, as our elbow guides say.
NHS inform's elbow exercises keep pain within 0 to 5 out of 10 and no worse the morning after; the two agree in practice.
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Neither has been tested. One coaching article advises avoiding it if your elbows hurt, while some coaching pages promote it as easy on the elbows without evidence. Keep the weight moderate, lower slowly and stay within the elbow rule.
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Stop the set, shorten the range or swap to pushdowns, as the move page advises. Bending the elbow with the upper arm turned in strains the ulnar nerve in patient and cadaver studies; the link to this lift is our inference. If it keeps coming back, see our ulnar nerve guide.
An ache where the triceps tendon meets the elbow, worse straightening against resistance, is usually a load problem. Leave the Tate press out and follow our triceps tendinopathy guide, which starts with holds and pushdowns. A soft swelling over the point of the elbow is in our elbow bursitis guide.
Keep them straight and go lighter. If wrist pain keeps coming back, see our wrist pain when lifting guide.
An overhead dumbbell extension, 2 sets of 10 to 12 (our dumbbell upper body workout); dumbbell kickbacks, 2 sets of 12 to 15 (our tricep workout's dumbbell option); the dumbbell squeeze press, 2 to 3 sets of 8 to 12, stopping 2 or 3 reps short (its move page's dose); the dumbbell bench press, 3 sets of 8 to 12 (our push day workout B).
The tricep workout's lying slot can take a Tate press with dumbbells, as its tips suggest; the home arm workout, the shoulders and arms workout and the arm workout use dumbbell triceps extensions it can swap in for on some days.
A 35-minute triceps session: a close-grip bench press or dips, then overhead extensions, skull crushers and pushdowns, about 10 hard sets.
35 minIntermediate7 movesA barbell, A bench or boxA 30-minute arm workout at home with dumbbells: curls, hammer curls and concentration curls paired with overhead extensions, close-grip push-ups and kickbacks.
30 minBeginner8 movesA dumbbellA 45-minute gym workout for shoulders and arms: overhead presses, lateral raises with face pulls, then two biceps and triceps pairs, with sets, reps and rest.
45 minIntermediate11 movesA band, A barbellBiceps, triceps and forearms: curls, hammer curls, skull crushers, pushdowns, concentration curls and dips.
35 minBeginner7 movesA dumbbell, A bench or boxLeave it out until skull crushers are comfortable again, as our triceps tendinopathy guide sets the order (editorial).
Skip it, or keep the range short; pushdowns keep the elbow less bent.
If turning your upper arm in hurts, use pushdowns or kickbacks, which keep your arm at your side.
In later pregnancy, the NHS advises against lying flat on your back for more than a few minutes: use an incline bench or a standing triceps move.
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With controlled high blood pressure, the American Heart Association considers low- to moderate-intensity strength training with proper breathing safe: breathe out as you lift.
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After a recent shoulder dislocation, or shoulder or elbow surgery, follow your surgical team's limits first.
If you get chest pain or pressure, feel faint or dizzy, are unusually breathless, or your heart races or beats irregularly during exercise, as our plans advise. The American Heart Association says these need immediate medical evaluation.
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For chest pain that comes on suddenly and doesn't go away, feels tight or like squeezing, spreads to your arms, neck, jaw, stomach or back, or comes with sweating, feeling sick, light-headedness or breathlessness; arm pain that comes on suddenly with pressure, heaviness or squeezing across your chest; severe difficulty breathing, or a chest that feels tight or heavy; someone who faints while exercising; palpitations that don't go away, or come with chest pain, shortness of breath or feeling faint; or a headache that starts suddenly and is extremely painful, especially while lifting or straining. The NHS says a bleed on the brain may be more likely when lifting something heavy. Don't drive yourself to A&E.
Ask for an urgent GP appointment or get help from NHS 111 for a headache that's triggered or made worse by coughing, sneezing, bending down or exercising.
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Go to an urgent treatment centre or A&E for a pop or snap at the back of the elbow, then sudden pain, a gap you can feel at the back of the elbow, or weakness straightening the arm, especially overhead. Don't wait to see if it settles. In the US, go to urgent care or the emergency department.
If you've injured your arm and heard a snapping noise or it has changed shape, or your arm tingles or feels numb after an injury.
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If your arm hurts when you exercise but the pain goes away when you rest; if you think you've torn a tendon; or for severe wrist pain, or a snap, grinding or popping at the time of an injury. In the US, contact your doctor or urgent care.
If elbow or arm pain hasn't gone after a few weeks, or wrist pain hasn't improved after 2 weeks of looking after it yourself.
Call 999 or go to A&E: loss of feeling or numbness around the genitals or bottom, new trouble peeing or controlling your bladder or bowels, changes in genital sensation during sex or problems with erections or orgasm, or pain, tingling, weakness or numbness in both legs. These are signs of cauda equina syndrome, which needs treating in hospital urgently. Don't drive yourself.
See a GP if pain spreading down a leg hasn't improved after a few weeks of home treatment, is getting worse or stops your normal activities. Sciatica on both sides, or weakness or numbness in both legs that's severe or getting worse, is a 999 call or a trip to A&E.
Very sore, swollen, tight muscles and dark urine after an unusually hard or high-rep session need medical help the same day: it could be rhabdomyolysis, as our elbow pain from pull-ups guide explains. Normal soreness peaks a day or two after a new exercise and fades.
See a GP if you think you have a hernia, a bulge or lump that may get bigger when you strain and smaller when you lie down. Get help from NHS 111 if you have a hernia and pain in or around it, a bloated tummy, you feel or are sick, you're vomiting blood or your vomit looks like coffee grounds, you're constipated, you have a high temperature or feel hot, cold or shivery, or you've suddenly become confused. Call 999 or go to A&E for a femoral hernia (a small lump at the top of your thigh, in your groin) with very bad tummy pain, sickness, being unable to fart or poo, a high temperature or sudden confusion.
The NHS lists lifting heavy weights among the causes of a femoral hernia. After an inguinal hernia repair, avoid heavy lifting or strenuous activity for at least 4 to 6 weeks.
Speak to your GP first if you haven't exercised for some time or have medical conditions or concerns, as the NHS advises. Get advice before hard or straining work if your blood pressure is uncontrolled (140/90 or higher at a clinic, or 135/85 at home), or you have heart disease or chest pain when you're active, a pacemaker or defibrillator, diabetic eye disease, glaucoma, a hernia, recent eye or tummy surgery, or you're pregnant, as our breathing guide lists.
With controlled high blood pressure, the American Heart Association considers low- to moderate-intensity strength training with proper breathing safe: breathe out as you lift.
No study has measured elbow loads, pain or injuries in the Tate press or any elbows-out extension. Elbow bending under load is the same as in every extension: keep within the elbow rule and the tingling caution.
Some coaching pages say so; no study or rehab guideline does. With back-of-elbow pain, follow our triceps tendinopathy guide, which starts with holds and pushdowns.
After lying dumbbell extensions, the triceps grew least just above the elbow in the one study that mapped it. The Tate press itself is untested.
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Coaches contradict each other, sometimes on the same page, and none cites a study. Every extension works all three heads, and for the long head an overhead extension has the best growth evidence.
One coaching page says so; we found no evidence. Straight wrists and a moderate weight are the sensible defaults.
Lie on a bench with dumbbells pressed up over your chest, palms facing your feet and elbows pointing out. Bend only your elbows to bring the dumbbells in and down to your upper chest, then straighten your arms, taking about twice as long down as up.
The triceps, all three heads, as every extension does. Coaches say it emphasises the medial head or the lower triceps, but no study has tested it.
It's named after Dave Tate, whose site elitefts calls it elbows-out extensions. You'll also see it called the elbows-out dumbbell extension.
Neither has been tested against the other. Both are lying extensions with your upper arms pointing up: a skull crusher points your elbows at the ceiling and passes your forehead, a Tate press points them out and comes to your chest. Use whichever your elbows like.
The Tate press is a pure elbow extension with dumbbells and your elbows out. The JM press is a barbell hybrid of a press and an extension, with your elbows travelling towards your feet and the bar coming to your throat, so it needs safety bars. Both are untested.
It works all three heads; which most is untested, and coaches disagree. If the long head is your aim, an overhead extension has the best growth evidence.
We found no study either way. Start light, lower slowly and keep any discomfort within our elbow rule; with pain at the back of the elbow, see our triceps tendinopathy guide first.
Coaches disagree: one pauses on the chest, others never rest the weights there. Our move page stops just short, which keeps the triceps working.
All work the same way. A low incline is one coach's preference and avoids lying flat in later pregnancy, and the floor works at home.
2 to 3 sets of 10 to 15, stopping 2 or 3 reps short, with 60 to 90 seconds' rest. That's our move page's dose, from a coaching library; no study has tested a dose.
Bending the elbow stretches the ulnar nerve, and turning the upper arm in adds to the strain in patient and cadaver studies. Stop the set, shorten the range or swap to pushdowns, and see our ulnar nerve guide if it keeps happening.
Yes, with a pair of dumbbells, lying on the floor with your knees bent. Our home arm workout has the other dumbbell triceps moves.
Exercise education, not a personal prescription, and clinical review of these guides is pending. Check with a GP before starting hard training if you have a heart condition, chest pain, dizziness or breathlessness when active, and stop for sharp or increasing pain. Health disclaimer.
