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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Triceps

Tate Press

DumbbellIsolationTakes some practice
Front
Back
Primary Secondary

Works

Triceps

Also chest

You need

Dumbbells, Bench

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Dumbbells together over your chest, palms toward your feet
  2. 2Bend your elbows out to lower the dumbbells to your chest
  3. 3Press back up with the triceps

Most common mistake

Going heavy enough to hurt the elbows.

Watch a demo
C
For triceps
#19 of 20
See the full list →
Research
44
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 44
Target tension · 35%3/5
Loaded stretch · 25%2/5
Progression · 20%3/5
Low cost · 20%3/5
How scores work

Machine taken? Swap to

  • SOverhead Cable ExtensionCable
  • SCross-Body Cable ExtensionCable
  • STriceps Extension MachineMachine
  • AOverhead Dumbbell ExtensionDumbbell

Takes

None yet
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