FitCi
Tate Press is an isolation exercise for the triceps: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: dumbbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your back holding dumbbells over your chest with palms facing forward
- Keep your elbows flared out to the sides
- Bend the elbows to lower the dumbbells toward the middle of your chest, ends pointing at each other
- Press back up with your triceps just before they touch your chest
- Extend the elbows at the top and squeeze for one second
Coaching tip
Elbows flared, dumbbells lowering to your chest; it looks odd but it's an elbow-friendly triceps builder.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bench Dips, Diamond Push-Up
- Same muscle, different equipment: Close-Grip Bench Press, Triceps Dips, Bench Dips
More triceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.