The Tate press is a weightlifting exercise that targets the triceps muscles. It was named after powerlifter Dave Tate, who popularized the exercise as a way to strengthen the triceps and improve bench press performance. The Tate press is performed with a dumbbell or barbell, and involves lowering the weight towards the chest and then extending the arms upwards in a triceps extension motion.
Primary Muscles Worked
The primary muscles worked during the Tate press are the triceps muscles. The triceps muscles are located on the back of the upper arm and are responsible for extending the elbow joint. The triceps are composed of three heads - the long head, lateral head, and medial head. The Tate press primarily targets the long head of the triceps, which is the largest and most visible head of the muscle group.
Secondary Muscles Worked
While the Tate press primarily targets the triceps muscles, it also works several secondary muscle groups. The chest muscles, also known as the pectorals, are activated during the exercise as stabilizers. The front deltoids, or shoulder muscles, may also be worked to a lesser extent.
How to Perform the Tate Press
To perform the Tate press, follow these steps:
- Lie down on a flat bench with a dumbbell or barbell in your hands.
- Hold the weight with an overhand grip with your palms facing towards your feet.
- Lower the weight towards your chest while keeping your elbows close to your body.
- Pause for a moment at the bottom of the movement.
- Extend your arms upwards in a triceps extension motion while keeping your elbows close to your body.
- Repeat for desired number of repetitions.
Variations of the Tate Press
There are several variations of the Tate press that can be performed to target different areas of the triceps muscles:
- Dumbbell Tate press: This variation is performed with dumbbells, and allows for a greater range of motion than the barbell Tate press.
- Close-grip bench press: This exercise is performed with a barbell and involves keeping the hands close together on the bar. It targets the triceps muscles and chest muscles.
- Skull crushers: This exercise is performed with a barbell or dumbbells and involves lowering the weight towards the forehead in a triceps extension motion. It primarily targets the long head of the triceps.
Benefits of the Tate Press
The Tate press has several benefits for weightlifters and athletes:
- Improved triceps strength: The Tate press is an effective exercise for strengthening the triceps muscles, which are important for pushing movements such as the bench press and overhead press.
- Reduced risk of injury: Strengthening the triceps muscles can help reduce the risk of injury during pushing movements by providing stability and support to the shoulder joint.
- Improved bench press performance: The Tate press is often used by powerlifters and weightlifters as a way to improve bench press performance by strengthening the triceps muscles.
Conclusion
The Tate press is an effective exercise for targeting the triceps muscles and improving bench press performance. It primarily works the long head of the triceps, but also activates several secondary muscle groups such as the chest muscles and front deltoids. Variations of the Tate press can be performed to target different areas of the triceps muscles. Incorporating the Tate press into your workout routine can help improve triceps strength, reduce the risk of injury, and improve bench press performance.