WhatWorksWhat.
Triceps

Tate Press

Triceps stretch you don't get from any other movement; medial-head locked in.

Complexity · Lowhypertrophyintermediate+DumbbellsBench
  • Triceps
  • Triceps - Inner triceps
  • Triceps - Outer triceps
  • Long-head triceps
  • Outer triceps
  • Inner triceps

PrimarySecondary

What it hits

Parts of the target muscle.

  • Long-head triceps

    Not hit

    Crosses the shoulder - hit best with arms overhead.

  • Outer triceps

    Hit

    Lateral head - hit hardest with pronated pushdown.

  • Inner triceps

    Hit

    Medial head workhorse - always involved, peaks at lockout.

The movement

Get it right, not roughly right.

Optimal form

7:06· Jeff Nippard

How To Build Huge Triceps with Optimal Training Technique

Bottom (stretch)

Lockout

Lying on a bench, dumbbells held over the chest with palms forward. Lower the elbows out and down, dumbbells coming together to the chest. Press back up.

Common mistakes

  • Treating it like a fly - keep elbows the prime mover.
  • Clanking the dumbbells together hard at the bottom.

Where you should feel it

Triceps stretch you don't get from any other movement; medial-head locked in.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains triceps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Single-arm Tate press

    One side at a time.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Overhead Triceps Stretch

    Reach one arm overhead and bend the elbow so the hand drops behind the head. Use the other hand to gently press the elbow back. 30s per side.

    TricepsLats

  • Behind-the-back Triceps Stretch

    One arm reaches behind the back from above, the other behind from below. Try to clasp the hands - or use a towel between if you can't. 30s per side.

    Triceps