Dumbbell Tate Press

Beginner

Triceps

Dumbbell

Dumbbell Tate Press is a safe first rung on the ladder, using independent dumbbell loading to deliver triceps mass behind every press.

How to do 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.

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Dumbbell Tate Press Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Tate Press Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Easier and Harder Than Dumbbell Tate Press

Harder progression

Narrow Push-up On Exercise Ball

Swap Dumbbell Tate Press For

Triceps Dip (bench Leg)

Cable Two Arm Tricep Kickback

Lever Triceps Extension

Dumbbell Tate Press — Frequently Asked Questions

How do you 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Tate Press work?

The Dumbbell Tate Press primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Tate Press should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Tate Press good for beginners?

Yes. The Dumbbell Tate Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Tate Press?

Try the Triceps Dip (bench Leg), Cable Two Arm Tricep Kickback or the Lever Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.