Dumbbell Tate Press
Also known as: tate press
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Flaring the elbows wide and lowering the dumbbells to the middle of your chest, thumbs angled toward each other, loads the triceps from an angle no press or skull crusher reaches. Powerlifters lean on it to strengthen the mid-range of a bench lockout; start light, because the bottom position feels awkward until the path is grooved.
How to do the Dumbbell Tate Press
- Sit on a flat bench with a dumbbell in each hand, palms facing each other.
- Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you.
- Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height.
- Rotate your wrists back to the starting position and repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
- Dumbbell Squeeze PressDumbbell
- Decline Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Incline Stability Ball Dumbbell Neutral Grip Bench PressDumbbell
- Incline Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Incline Stability Ball Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Stability Ball Single Arm Dumbbell Overhead Triceps ExtensionDumbbell
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Tate Press work?
The Dumbbell Tate Press primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Dumbbell Tate Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Dumbbell Tate Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Dumbbell Tate Press?
If you cannot do the Dumbbell Tate Press, try the Smith Bar Bodyweight Triceps Extension, the EZ-Bar Overhead Triceps Extension or the Stability Ball EZ-Bar Overhead Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Tate Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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