Big arms are one of the most common training goals in the gym, and while biceps often get the spotlight, the triceps actually make up around two thirds of the upper arm’s muscle mass. If your goal is to build bigger, stronger arms, your triceps deserve serious attention.
Most lifters rely on familiar staples like close grip bench presses, cable pushdowns, skull crushers, and dips. However, there is one lesser known movement that has quietly developed a cult following among powerlifters and bodybuilding coaches alike: the Tate Press.
Named after elite powerlifter Dave Tate, this unusual dumbbell exercise combines elements of a pressing movement and a triceps extension. At first glance it looks awkward, but many experienced lifters swear by it for developing thick, powerful triceps while reducing some of the elbow stress associated with traditional extensions.
But does the science support the hype? Is the Tate Press really the perfect triceps exercise? The answer is more nuanced than a simple yes or no.
What Is the Tate Press?
The Tate Press is performed lying on a flat bench while holding two dumbbells over the chest. Instead of lowering the dumbbells beside the head like a skull crusher, the elbows flare outward as the dumbbells descend toward the upper chest. The ends of the dumbbells lightly touch before being pressed back to the starting position by extending the elbows.
Unlike a conventional dumbbell press, the shoulders move very little throughout the exercise. The majority of the movement comes from elbow extension, placing the triceps under continuous tension.
Because the dumbbells travel in an unusual path, lighter loads are generally required compared to presses or skull crushers. This is not necessarily a disadvantage, since muscle growth depends more on creating sufficient mechanical tension and proximity to muscular failure than on lifting the heaviest possible weights.
Why the Triceps Matter More Than Most People Think
The triceps brachii consists of three heads.
Long Head
The long head crosses both the shoulder and elbow joints, making it unique among the three heads. It contributes to elbow extension and also assists with shoulder extension and stabilization.
Lateral Head
The lateral head is primarily responsible for producing force during elbow extension, especially during heavy pressing movements. It gives the outer arm much of its horseshoe appearance.
Medial Head
The medial head sits beneath the other two heads and remains highly active across nearly all elbow extension tasks. Although less visible, it plays a critical role in overall triceps strength.
Is the Reverse Grip Bench Press the Perfect Chest Exercise for You?
Because each head has slightly different anatomical functions, exercise selection matters. Research suggests that changing shoulder position and resistance profiles can alter muscle activation patterns and potentially improve overall muscular development.
How the Tate Press Targets the Triceps
The Tate Press creates a unique combination of biomechanics. The elbows remain flared throughout the movement while the shoulders stay relatively fixed. This shifts much of the workload toward elbow extension rather than horizontal pressing.
The long head may receive a moderate stimulus because the shoulder remains flexed throughout much of the exercise. Although overhead movements tend to lengthen the long head more effectively, the Tate Press still maintains tension through a substantial range of motion. Another advantage is that the dumbbells allow each arm to move independently, reducing strength imbalances while requiring greater stabilization compared to barbells.
Since the resistance curve is different from cable exercises, the triceps must generate force through slightly different joint angles. This variation may help reduce repetitive stress while exposing the muscle to new growth stimuli.
What Does the Science Say About Triceps Growth?
No published study has directly investigated the Tate Press. However, a growing body of research provides valuable insight into the principles that determine whether any triceps exercise is effective.
Mechanical tension remains the primary driver of muscle hypertrophy. High levels of tension stimulate muscle protein synthesis and activate signaling pathways involved in muscle growth. Training volume is also strongly associated with hypertrophy. Performing multiple challenging sets per muscle group each week consistently produces greater muscle gains than very low training volumes.
Exercise variety also appears beneficial over longer training periods. Different exercises emphasize muscles through different joint angles and resistance curves, potentially improving regional hypertrophy across the muscle. Importantly, studies consistently show that hypertrophy can occur across a broad range of repetition schemes provided sets are performed close to muscular failure.
Taken together, these findings suggest that the Tate Press can absolutely contribute to muscle growth if it is programmed appropriately, even without using particularly heavy weights.
Potential Benefits of the Tate Press
Excellent Mind Muscle Connection
Many lifters report feeling exceptionally strong triceps contractions during the Tate Press. Scientific evidence suggests that consciously focusing attention on the target muscle can increase muscle activation during resistance exercise, particularly when moderate loads are used. Although muscle activation alone does not guarantee superior hypertrophy, improved internal focus may help some lifters recruit the triceps more effectively.
Lower Joint Stress for Some Lifters
Traditional skull crushers can become uncomfortable because they place high stress on the elbows at the bottom of the movement. The Tate Press often feels more comfortable because the dumbbells travel closer to the chest rather than behind the head. Individual anatomy varies, but many lifters find the movement easier on irritated elbows.
Pain free training generally allows for better consistency, which is one of the strongest predictors of long term progress.
Useful Accessory Exercise for Pressing Strength
Powerlifters have used the Tate Press for years as an accessory movement. Since lockout strength during the bench press depends heavily on triceps force production, strengthening elbow extension can improve overall pressing performance.
Although no research specifically links the Tate Press to improved bench press numbers, increasing triceps strength through accessory exercises is a well established strategy in strength programming.
Reduced Reliance on Heavy Loads
Muscle growth does not require maximal weights. Numerous studies demonstrate that light and moderate loads can produce hypertrophy comparable to heavy training when sets are performed close to failure. Because the Tate Press produces high local fatigue with relatively light dumbbells, it may be particularly useful during high volume hypertrophy phases or deload periods.
Limitations of the Tate Press
No exercise is perfect. The Tate Press has several drawbacks that should be considered before making it a primary movement. First, the exercise is technically unusual. Many beginners struggle to coordinate the movement pattern, making simpler exercises easier to learn.
Second, progressive overload can be more difficult because relatively small increases in dumbbell weight may significantly alter exercise quality. Third, it is not ideal for maximizing absolute strength because the loads are much lower than compound pressing exercises.
Finally, the exercise does not place the long head of the triceps under as much stretch as overhead extensions. Recent research suggests that training muscles at longer muscle lengths may produce greater hypertrophy in some situations.
How to Perform the Tate Press Correctly
- Begin by lying flat on a bench while holding two light dumbbells directly above the chest.
- Turn the dumbbells so one end points upward.
- As you lower the weights, flare your elbows outward while bringing the inner ends of the dumbbells toward the upper chest.
- Allow the dumbbells to lightly touch near the chest before extending the elbows and returning to the starting position.
- The movement should remain slow and controlled throughout the entire range of motion.
- Avoid turning the exercise into a chest press by allowing excessive shoulder movement.
- The goal is to make the triceps perform nearly all of the work.
- Most lifters benefit from using moderate repetitions between 10 and 15 per set while stopping within one or two repetitions of muscular failure.
Who Should Use the Tate Press?
The Tate Press works particularly well for intermediate and advanced lifters looking to increase triceps training volume without constantly relying on heavy compound pressing. It is also useful for experienced lifters seeking exercise variation after months of performing the same isolation exercises.
Powerlifters may benefit from including it during hypertrophy phases to build additional triceps mass that later contributes to stronger pressing performance. Complete beginners may be better served by mastering simpler movements first before adding the Tate Press to their routine.
Is the Tate Press the Perfect Arms Exercise?
Probably not. There is no single perfect exercise for maximizing triceps development because muscle growth is influenced by total training volume, exercise selection, progressive overload, recovery, nutrition, and consistency.
However, the Tate Press is an excellent accessory movement supported by sound biomechanical principles and consistent training science. It provides a unique resistance profile, creates high levels of local triceps fatigue, allows meaningful muscle stimulation with relatively light weights, and offers an elbow friendly alternative for many lifters.
The best approach is not choosing between the Tate Press and other triceps exercises. Instead, combine it with heavy compound presses, overhead extensions, and cable movements to expose the triceps to multiple angles and resistance profiles throughout the week. When used intelligently as part of a well designed program, the Tate Press can absolutely help build bigger, stronger, and more impressive arms.
Key Takeaways
| Takeaway | Why It Matters |
|---|---|
| The Tate Press primarily targets the triceps | It emphasizes elbow extension while minimizing shoulder involvement. |
| No direct research exists on the exercise | Evidence supporting its use comes from broader hypertrophy and biomechanics research. |
| Moderate loads work well | Muscle growth depends on sufficient effort rather than maximal weight alone. |
| It may reduce elbow discomfort | Many lifters find it more comfortable than traditional skull crushers. |
| It should complement other triceps exercises | Combining multiple movement patterns likely produces more complete triceps development. |
| Progressive overload still matters | Increase repetitions, control, or resistance over time to continue building muscle. |
References
- Ahtiainen, J.P., Pakarinen, A., Alen, M., Kraemer, W.J. and Häkkinen, K., 2003. Muscle hypertrophy, hormonal adaptations and strength development during strength training in strength trained and untrained men. European Journal of Applied Physiology, 89(6), pp.555 to 563.
- Brad Schoenfeld, B., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857 to 2872.
- Grgic, J., Schoenfeld, B.J., Orazem, J. and Sabol, F., 2022. Effects of resistance training performed to repetition failure or non failure on muscular strength and hypertrophy. Scandinavian Journal of Medicine and Science in Sports, 32(11), pp.1541 to 1551.
- Maeo, S., Ando, Y., Kanehisa, H. and Kawakami, Y., 2021. Muscle hypertrophy induced by resistance training at long muscle lengths. Frontiers in Physiology, 12, Article 664544.
- Schoenfeld, B.J., Ogborn, D. and Krieger, J.W., 2017. Dose response relationship between weekly resistance training volume and increases in muscle mass. Journal of Sports Sciences, 35(11), pp.1073 to 1082.
- Schoenfeld, B.J., Grgic, J., Ogborn, D. and Krieger, J.W., 2017. Strength and hypertrophy adaptations between low and high load resistance training. Journal of Strength and Conditioning Research, 31(12), pp.3508 to 3523.
