{"id":318507,"date":"2026-02-26T15:31:12","date_gmt":"2026-02-26T15:31:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/318507\/"},"modified":"2026-02-26T15:31:12","modified_gmt":"2026-02-26T15:31:12","slug":"the-triceps-exercise-that-builds-serious-size-without-wrecking-your-elbows","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/318507\/","title":{"rendered":"The Triceps Exercise That Builds Serious Size Without Wrecking Your Elbows"},"content":{"rendered":"

Isolating the triceps<\/a> is key for enhancing arm size and definition \u2013 but not all exercises are created equal. If you have limited shoulder mobility or a history of injury, you may find that some of the most effective exercises for tricep hypertrophy<\/a> \u2013 skull crushers<\/a>, dips<\/a> and overhead extensions, for example \u2013 cause discomfort. A solid alternative for targeting the triceps without over-stressing the elbows: the Tate press.<\/p>\n

Popularised by powerlifter Dave Tate, the Tate press is performed while lying supine on a bench. \u2018You start with dumbbells<\/a> held straight out in front of you, as if you\u2019re at the top of a bench press, and from there, you open your elbows out to the sides and let your hands start to come inward toward your chest,\u2019 explains PT Monty Simmons<\/a>. \u2018You lower the dumbbells down in a slightly sideways position by bending the elbows, palms facing inward, and then use the back of your arms, your triceps, to press the dumbbells back up.\u2019<\/p>\n

Muscles Worked by the Tate Press<\/p>\n

The Tate press primarily targets the triceps brachii \u2013 in particular, the long and medial heads. \u2018This is due to the shoulder position, which places the long head under stretch as it crosses the shoulder joint,\u2019 explains Simmons. This, he says, is great for firming up and strengthening the back of the arms.<\/p>\n

Additionally, the exercise engages the anterior deltoid, on the front of the shoulder, which helps to stabilise the position. \u2018The forearms work to control the dumbbells, and the core<\/a> engages lightly to keep you stable on the bench,\u2019 says Simmons.<\/p>\n

How to Do the Tate PressLie flat on a bench with a dumbbell in each handStart with your arms extended above your chest, palms facing inward, dumbbells almost touchingBend your elbows and lower the dumbbells toward your chest, keeping the upper arms relatively stillLet the dumbbells come close to the chest while maintaining controlPress the dumbbells back up by straightening the elbows, squeezing the triceps at the topBenefits of the Tate Press<\/p>\n

Simmons rates the Tate press for its ability to isolate the triceps while avoiding agitating the shoulders. \u2018It\u2019s a really nice option because it avoids that overhead, pinchy shoulder feeling that some people get with exercises like French presses<\/a> or skull crushers<\/a>,\u2019 he says. \u2018It strongly targets the triceps while allowing you to control the movement very well, which is one of the big benefits of using dumbbells.\u2019<\/p>\n

Because the Tate press tends to be gentler on the shoulders than some other triceps exercises, it allows you to train both the concentric and eccentric<\/a> phases under control. \u2018It\u2019s good for building arm size and strength, firming up the back of the arms, and supporting triceps tendon health when loaded appropriately,\u2019 Simmons says.<\/p>\n

\u2018It also requires the shoulders to stabilise throughout the movement, so you\u2019re not just training the elbow, you\u2019re also reinforcing shoulder control and stability at the same time.\u2019<\/p>\n

Common Mistakes to Avoid<\/p>\n

If you\u2019re prone to sensitivity around the back of the elbow, particularly around the triceps tendon, Simmons cautions that the Tate press could cause irritation. In this case, it\u2019s best to opt for an alternative exercise instead.<\/p>\n

\u2018Don\u2019t go too heavy too soon, as the weights travel down toward the chest and need to be well controlled,\u2019 Simmons advises. \u2018Start lighter than you think and build up gradually so you can learn the movement safely.\u2019<\/p>\n

He emphasises the importance of maintaining slow and controlled reps, particularly on the lowering phase, as this is where a lot of the benefit comes from. \u2018If you don\u2019t have access to dumbbells, diamond push-ups can be a good alternative,\u2019 Simmons says.<\/p>\n

\u2018Overall, it works best as an accessory exercise within a triceps-focused session, especially if overhead triceps work causes discomfort.\u2019<\/p>\n

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