How to do the Dumbbell Tate Press
Primary: Triceps · also works Chest, Shoulders.
The DB Tate Press is an isolation exercise primarily targeting the triceps muscles. It involves lowering dumbbells to the chest with elbows pointing outward, then pressing them back up. The movement is designed to enhance triceps strength and definition, with additional engagement of the chest and shoulder muscles.
Step by step
- 1
Lie on a bench with a dumbbell in each hand, palms facing forward.
- 2
Extend your arms above your chest with a slight bend at the elbows.
- 3
Lower the dumbbells towards your chest, keeping your elbows flared out.
- 4
Press the dumbbells back to the starting position, fully extending your arms.
Coaching cues
- Keep a controlled movement, avoiding any swinging of the weights.
- Focus on squeezing your triceps as you extend your arms.
- Maintain a consistent breathing pattern, inhaling as you lower the weights and exhaling as you press them up.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Tate Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Tate Press work?
Primary: Triceps. Secondary: Triceps, Chest, Shoulders
How many sets and reps of Dumbbell Tate Press should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Tate Press?
Same movement pattern, different equipment: Dumbbell Kickback, Overhead Triceps Extension, Bent Over Dumbbell Kickbacks, Dumbbell One Arm Extension, Dumbbell Triceps Extension, Plate Tricep Extensions.
Is the Dumbbell Tate Press good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.