What Makes the Incline Tate Press Special?

Unlike traditional tricep extensions or close-grip presses, the incline tate press creates constant tension throughout the entire range of motion. This exercise specifically targets the medial and long heads of the triceps, making it an excellent accessory movement for anyone looking to improve their bench press performance or build more defined arm musculature.

The beauty of this exercise lies in its simplicity and effectiveness. By maintaining dumbbell contact throughout the movement while keeping the elbows positioned high and wide, you create a unique loading pattern that challenges the triceps in ways that conventional exercises simply cannot match.

Setting Up for Success: Equipment and Positioning

To perform the incline tate press correctly, you’ll need an adjustable bench and a pair of dumbbells. The ideal bench angle falls around 45 degrees, though you should experiment with different inclines to find what feels most comfortable and effective for your body mechanics.

Begin by setting your bench to the desired incline angle. Position yourself as you would for an incline dumbbell press, with your back firmly supported against the pad and your feet planted solidly on the ground. Select a moderate weight—this is not an exercise where you want to go heavy or try to set personal records.

The key differentiator in setup involves how you hold the dumbbells. Instead of the traditional parallel grip used in most pressing movements, you’ll position the dumbbells so their heads touch each other throughout the entire exercise. This constant contact point is crucial for maintaining proper tension and achieving the exercise’s unique benefits.

Step-by-Step Exercise Execution

Start in the top position with your arms extended and the dumbbell heads touching. Your elbows should be positioned high and wide, not tucked close to your sides as you might do in a close-grip press. This wide elbow position is essential for proper muscle activation and joint mechanics.

As you lower the weights, maintain that dumbbell contact while allowing your elbows to travel out to the sides. The dumbbells should descend in a controlled manner until they lightly touch your chest. Throughout this lowering phase, focus on feeling the stretch in your triceps while keeping those elbows elevated.

The pressing phase requires particular attention to form. As you drive the weights back up, resist the temptation to let the dumbbells drift apart or allow your elbows to flare too wide. The magic happens when you maintain that connection between the dumbbell heads while keeping your elbows in their high, wide position.

One common mistake involves letting the arms lock out completely at the top, which removes tension from the triceps and places the load primarily on bone-on-bone joint stacking. Instead, maintain slight elbow flexion at the top to keep constant tension on the working muscles.

Why the Incline Angle Matters

The inclined position offers several advantages over the flat bench variation. First, it provides a more natural range of motion that tends to be easier on the shoulder joint, making it accessible for those with shoulder mobility issues or previous injuries.

The incline also changes the angle of tricep activation, emphasizing different portions of the muscle compared to flat bench variations. This angle allows for a fuller range of motion while reducing stress on the elbow joint, which can be particularly beneficial for those who experience discomfort with traditional tricep exercises.

If you do experience shoulder discomfort, you can experiment with lowering the incline angle. A lower incline will reduce the range of motion somewhat but can make the exercise more comfortable while still providing excellent tricep stimulation.

Programming the Incline Tate Press

This exercise works best as an accessory movement rather than a primary lift. Three to four sets of eight to twelve repetitions typically provide optimal results. The moderate rep range allows you to focus on form and muscle activation while still providing enough volume for strength and hypertrophy adaptations.

For those looking to use this as a finishing exercise, sets of fifteen repetitions can provide an excellent muscle-building stimulus. However, always prioritize form over weight or rep count—the unique mechanics of this movement require precise execution to be effective.

Benefits for Bench Press Development

The incline tate press serves as an excellent bench press accessory because it addresses common weak points in the pressing motion. The triceps play a crucial role in the lockout portion of the bench press, and strengthening them through this targeted movement can help you push through sticking points.

Many lifters find that incorporating the incline tate press into their routine once per week helps break through bench press plateaus. The exercise’s unique loading pattern strengthens the triceps in a way that directly transfers to improved pressing performance.

Common Mistakes to Avoid

The most frequent error involves allowing the dumbbells to separate during the movement, which immediately reduces the exercise’s effectiveness. Remember, maintaining that head-to-head contact is non-negotiable for proper execution.

Another common mistake is letting the elbows drop too low or pull in too close to the body. Keep those elbows high and wide throughout the entire range of motion to maximize tricep activation and maintain proper joint mechanics.

Finally, resist the urge to use heavy weight. This is a precision exercise that relies on perfect form and controlled movement rather than maximum load. Focus on feeling the muscles work rather than moving the most weight possible.

Conclusion

The incline tate press represents a valuable addition to any serious lifter’s tricep training arsenal. Its unique mechanics provide targeted muscle activation that can help break through plateaus and build the kind of tricep strength that translates directly to improved bench press performance. By mastering this exercise’s specific requirements and incorporating it thoughtfully into your training program, you’ll discover why it has earned its place among the most effective tricep builders available.