← All triceps exercises Intermediate

Tate Press

A lying tricep extension performed with the elbows flared out and dumbbells lowered to the chest, a distinct variation from the skull crusher.

Setup

Lie on a bench holding dumbbells above your chest. Palms facing your feet, arms extended.

Movement

Lower the dumbbells toward your chest by flaring your elbows out. Bend your elbows outward to the sides as the weights descend, rather than keeping them fixed. Touch the dumbbells lightly to your chest or stop just above it. This is the bottom position of the exercise.

Return

Press back up to full extension. Reverse the flaring motion, returning the dumbbells to the starting position.

Common Mistake to Avoid

Confusing this with a standard skull crusher. The flared elbow path is the defining, distinct feature of this exercise — keeping the elbows fixed turns it into a different movement.

Equipment Dumbbells, flat bench
Primary Muscles Triceps
Secondary Muscles Chest (minimal)

Why it matters

Unlike a skull crusher, where the elbows stay relatively fixed and pointed toward the ceiling, the Tate press flares the elbows out to the sides as the dumbbells lower toward the chest, creating a distinct angle of resistance on the triceps that some lifters find effective as a variation.

How to do it

  1. Lie on a bench holding dumbbells above your chest. Palms facing your feet, arms extended.
  2. Lower the dumbbells toward your chest by flaring your elbows out. Bend your elbows outward to the sides as the weights descend, rather than keeping them fixed.
  3. Touch the dumbbells lightly to your chest or stop just above it. This is the bottom position of the exercise.
  4. Press back up to full extension. Reverse the flaring motion, returning the dumbbells to the starting position.

Common mistakes

  • Confusing this with a standard skull crusher. The flared elbow path is the defining, distinct feature of this exercise — keeping the elbows fixed turns it into a different movement.
  • Using too much weight for the unconventional angle. This variation typically requires lighter weight than a standard skull crusher given the different leverage.
  • Moving too quickly given the bar's proximity to the chest. Control matters especially given the equipment's path near your torso.
  • Attempting this before standard skull crushers are comfortable. Build familiarity with simpler lying extension variations first.

Sets & reps by level

Beginner

3 sets of 10–12 reps with very light dumbbells, learning the flared elbow path.

Intermediate

3–4 sets of 8–10 reps at a light to moderate weight.

Advanced

4 sets of 8–10 reps, often used as a variation alongside standard skull crushers.

← All triceps exercises Next: Rope Overhead Extension →

Log your next tate press session in seconds.

Track sets, reps, and weight without breaking your rest.

Start Your 14-Day Trial