Dumbbell Tate Press

Learn how to do Dumbbell Tate Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Triceps ShouldersChest DumbbellsBench

Dumbbell Tate Press is a Dumbbells/Bench exercise that primarily targets the Triceps, with secondary activation of the Shoulders, Chest. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Dumbbell Tate Press

A triceps isolation exercise performed lying flat with dumbbells lowered toward the chest, keeping elbows flared to emphasize triceps engagement.


Instructions:


  • Lie on a flat bench with feet planted and hold a dumbbell in each hand above your chest, palms facing your feet.

  • Keep elbows flared outward and bend them to lower the dumbbells toward your upper chest.

  • Stop just before the dumbbells touch your body.

  • Extend your elbows to press the dumbbells back up to the starting position.

  • Maintain control throughout the movement.


Common mistakes:


  • Dropping the dumbbells too quickly.

  • Letting elbows collapse inward.

  • Using excessive weight, leading to poor control.

  • Arching the lower back excessively.

You're a coach? Dumbbell Tate Press is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start free trial

Muscles & equipment

Primary muscleTricepsSecondary muscleShouldersSecondary muscleChest
EquipmentDumbbells
EquipmentFlat Bench

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Tate Press

Type
Dumbbells exercise
Primary muscle
Triceps
Secondary muscles
Shoulders, Chest
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

More Triceps Exercises

Assisted Dip Machine
MET 4

Assisted Dip Machine

  • Guided Machine
Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Cable Overhead Triceps Extension – Rope (High Pulley)
MET 3.5

Cable Overhead Triceps Extension – Rope (High Pulley)

  • Cable
  • Rope

FAQ: Dumbbell Tate Press

What muscles does Dumbbell Tate Press work?

Dumbbell Tate Press primarily targets the Triceps, with secondary engagement of the Shoulders, Chest.

How do you do Dumbbell Tate Press correctly?

A triceps isolation exercise performed lying flat with dumbbells lowered toward the chest, keeping elbows flared to emphasize triceps engagement....

Is Dumbbell Tate Press good for beginners?

Dumbbell Tate Press has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Tate Press?

Dumbbell Tate Press requires: Dumbbells, Bench.

What are the benefits of Dumbbell Tate Press?

Dumbbell Tate Press strengthens the Triceps, engages the Shoulders and Chest, builds functional strength using Dumbbells, Bench. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Tate Press?

Similar exercises to Dumbbell Tate Press include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Bent Over Kickback. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Tate Press better than Bench Triceps Dip?

Both Dumbbell Tate Press and Bench Triceps Dip target the Triceps. Dumbbell Tate Press uses Dumbbells, Bench, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Dip Machine
MET 4.5

Dip Machine

  • Machine
Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

  • Dumbbells
Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells

Add Dumbbell Tate Press to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features
Try Gymkee Free