Tate Press
Dumbbell press with the elbows flared. Targets the lateral triceps head. It works mainly the triceps, with help from the chest and front deltoid.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Tate Press
- Lie on a flat bench holding a dumbbell in each hand over your chest with straight arms, palms facing forward.
- Bend the elbows out to the sides and lower the dumbbells towards your chest until the inner plates almost touch it, elbows pointing outward.
- Press the dumbbells back up by straightening the elbows, keeping the upper arms in the same place.
- Keep it light and slow; the elbow-out path is unusual and this is a triceps exercise, not a press.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Triceps | Triceps brachii |
| Secondary | Chest | Pectoralis major |
| Secondary | Front deltoid | Deltoideus anterior |
Muscle data from StrengthLog.
Why do it
- Triceps with bench-press weight
- Strongest lockout you can build
- Chest and delts get trained alongside
How Flawless ranks Tate Press
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Tate Press by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Tate Press work?
It works mainly the triceps, with help from the chest and front deltoid.
How do you do Tate Press?
Lie on a flat bench holding a dumbbell in each hand over your chest with straight arms, palms facing forward. Bend the elbows out to the sides and lower the dumbbells towards your chest until the inner plates almost touch it, elbows pointing outward. Press the dumbbells back up by straightening the elbows, keeping the upper arms in the same place. Keep it light and slow; the elbow-out path is unusual and this is a triceps exercise, not a press.
How does Flawless rank Tate Press?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.