Tate Press

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Tricep, Bicep
Secondary Muscles	Pectoralis Major, Deltoids
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	Forearm Extensor Muscles

Muscle Group

Muscles

Primary Muscles

Tricep, Bicep

Secondary Muscles

Pectoralis Major, Deltoids

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

Forearm Extensor Muscles

Tate Press Average Weight [1RM]

Level
Beg.	4 kg (8 lb)	3 kg (7 lb)
Nov.	10 kg (23 lb)	6 kg (14 lb)
Int.	21 kg (46 lb)	11 kg (25 lb)
Adv.	35 kg (77 lb)	17 kg (38 lb)
Pro	52 kg (114 lb)	24 kg (53 lb)

Level

Beg.

4 kg
(8 lb)

3 kg
(7 lb)

Nov.

10 kg
(23 lb)

6 kg
(14 lb)

Int.

21 kg
(46 lb)

11 kg
(25 lb)

Adv.

35 kg
(77 lb)

17 kg
(38 lb)

Pro

52 kg
(114 lb)

24 kg
(53 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Tate Press Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	11	28	52	82
120	3	13	31	57	88
130	4	16	34	61	93
140	6	18	37	65	98
150	7	20	40	69	102
160	8	22	43	72	107
170	9	24	46	76	111
180	10	26	49	79	115
190	12	27	51	83	119
200	13	29	54	86	123
210	14	31	56	89	127
220	15	33	59	92	131
230	16	35	61	95	134
240	18	36	63	98	137
250	19	38	66	101	141
260	20	40	68	103	144
270	21	41	70	106	147
280	22	43	72	108	150
290	23	45	74	111	153
300	25	46	76	113	156
310	26	48	78	116	159

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	19	39	66	97
20	8	22	45	75	111
25	8	23	46	77	114
30	8	23	46	77	114
35	8	23	46	77	114
40	8	23	46	77	114
45	8	22	44	73	108
50	7	20	41	69	102
55	7	19	38	63	94
60	6	17	35	58	86
65	6	16	31	52	78
70	5	14	28	47	70
75	5	12	25	42	62
80	4	11	22	38	56
85	4	10	20	34	50
90	3	9	18	30	45

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	10	19	30	44
100	5	11	20	32	46
110	5	12	21	33	48
120	6	13	22	35	49
130	7	13	23	36	51
140	7	14	24	37	52
150	8	15	25	39	54
160	8	16	26	40	55
170	9	16	27	41	56
180	9	17	28	42	57
190	9	18	29	43	58
200	10	18	29	44	60
210	10	19	30	44	61
220	11	19	31	45	62
230	11	20	32	46	63
240	12	20	32	47	63
250	12	21	33	48	64
260	12	21	34	48	65

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	12	21	32	45
20	7	14	24	37	52
25	7	14	25	38	53
30	7	14	25	38	53
35	7	14	25	38	53
40	7	14	25	38	53
45	7	13	23	36	50
50	6	13	22	34	47
55	6	12	20	31	44
60	5	11	18	28	40
65	5	10	17	26	36
70	4	9	15	23	32
75	4	8	13	21	29
80	3	7	12	18	26
85	3	6	11	16	23
90	3	6	10	15	21

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Tate Press Average Weight [1RM]

Tate Press Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	11	28	52	82
120	3	13	31	57	88
130	4	16	34	61	93
140	6	18	37	65	98
150	7	20	40	69	102
160	8	22	43	72	107
170	9	24	46	76	111
180	10	26	49	79	115
190	12	27	51	83	119
200	13	29	54	86	123
210	14	31	56	89	127
220	15	33	59	92	131
230	16	35	61	95	134
240	18	36	63	98	137
250	19	38	66	101	141
260	20	40	68	103	144
270	21	41	70	106	147
280	22	43	72	108	150
290	23	45	74	111	153
300	25	46	76	113	156
310	26	48	78	116	159

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	19	39	66	97
20	8	22	45	75	111
25	8	23	46	77	114
30	8	23	46	77	114
35	8	23	46	77	114
40	8	23	46	77	114
45	8	22	44	73	108
50	7	20	41	69	102
55	7	19	38	63	94
60	6	17	35	58	86
65	6	16	31	52	78
70	5	14	28	47	70
75	5	12	25	42	62
80	4	11	22	38	56
85	4	10	20	34	50
90	3	9	18	30	45

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	10	19	30	44
100	5	11	20	32	46
110	5	12	21	33	48
120	6	13	22	35	49
130	7	13	23	36	51
140	7	14	24	37	52
150	8	15	25	39	54
160	8	16	26	40	55
170	9	16	27	41	56
180	9	17	28	42	57
190	9	18	29	43	58
200	10	18	29	44	60
210	10	19	30	44	61
220	11	19	31	45	62
230	11	20	32	46	63
240	12	20	32	47	63
250	12	21	33	48	64
260	12	21	34	48	65

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	12	21	32	45
20	7	14	24	37	52
25	7	14	25	38	53
30	7	14	25	38	53
35	7	14	25	38	53
40	7	14	25	38	53
45	7	13	23	36	50
50	6	13	22	34	47
55	6	12	20	31	44
60	5	11	18	28	40
65	5	10	17	26	36
70	4	9	15	23	32
75	4	8	13	21	29
80	3	7	12	18	26
85	3	6	11	16	23
90	3	6	10	15	21

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	11	28	52	82
120	3	13	31	57	88
130	4	16	34	61	93
140	6	18	37	65	98
150	7	20	40	69	102
160	8	22	43	72	107
170	9	24	46	76	111
180	10	26	49	79	115
190	12	27	51	83	119
200	13	29	54	86	123
210	14	31	56	89	127
220	15	33	59	92	131
230	16	35	61	95	134
240	18	36	63	98	137
250	19	38	66	101	141
260	20	40	68	103	144
270	21	41	70	106	147
280	22	43	72	108	150
290	23	45	74	111	153
300	25	46	76	113	156
310	26	48	78	116	159

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	19	39	66	97
20	8	22	45	75	111
25	8	23	46	77	114
30	8	23	46	77	114
35	8	23	46	77	114
40	8	23	46	77	114
45	8	22	44	73	108
50	7	20	41	69	102
55	7	19	38	63	94
60	6	17	35	58	86
65	6	16	31	52	78
70	5	14	28	47	70
75	5	12	25	42	62
80	4	11	22	38	56
85	4	10	20	34	50
90	3	9	18	30	45

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	10	19	30	44
100	5	11	20	32	46
110	5	12	21	33	48
120	6	13	22	35	49
130	7	13	23	36	51
140	7	14	24	37	52
150	8	15	25	39	54
160	8	16	26	40	55
170	9	16	27	41	56
180	9	17	28	42	57
190	9	18	29	43	58
200	10	18	29	44	60
210	10	19	30	44	61
220	11	19	31	45	62
230	11	20	32	46	63
240	12	20	32	47	63
250	12	21	33	48	64
260	12	21	34	48	65

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	12	21	32	45
20	7	14	24	37	52
25	7	14	25	38	53
30	7	14	25	38	53
35	7	14	25	38	53
40	7	14	25	38	53
45	7	13	23	36	50
50	6	13	22	34	47
55	6	12	20	31	44
60	5	11	18	28	40
65	5	10	17	26	36
70	4	9	15	23	32
75	4	8	13	21	29
80	3	7	12	18	26
85	3	6	11	16	23
90	3	6	10	15	21

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	11	28	52	82
120	3	13	31	57	88
130	4	16	34	61	93
140	6	18	37	65	98
150	7	20	40	69	102
160	8	22	43	72	107
170	9	24	46	76	111
180	10	26	49	79	115
190	12	27	51	83	119
200	13	29	54	86	123
210	14	31	56	89	127
220	15	33	59	92	131
230	16	35	61	95	134
240	18	36	63	98	137
250	19	38	66	101	141
260	20	40	68	103	144
270	21	41	70	106	147
280	22	43	72	108	150
290	23	45	74	111	153
300	25	46	76	113	156
310	26	48	78	116	159

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	19	39	66	97
20	8	22	45	75	111
25	8	23	46	77	114
30	8	23	46	77	114
35	8	23	46	77	114
40	8	23	46	77	114
45	8	22	44	73	108
50	7	20	41	69	102
55	7	19	38	63	94
60	6	17	35	58	86
65	6	16	31	52	78
70	5	14	28	47	70
75	5	12	25	42	62
80	4	11	22	38	56
85	4	10	20	34	50
90	3	9	18	30	45

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	10	19	30	44
100	5	11	20	32	46
110	5	12	21	33	48
120	6	13	22	35	49
130	7	13	23	36	51
140	7	14	24	37	52
150	8	15	25	39	54
160	8	16	26	40	55
170	9	16	27	41	56
180	9	17	28	42	57
190	9	18	29	43	58
200	10	18	29	44	60
210	10	19	30	44	61
220	11	19	31	45	62
230	11	20	32	46	63
240	12	20	32	47	63
250	12	21	33	48	64
260	12	21	34	48	65

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	12	21	32	45
20	7	14	24	37	52
25	7	14	25	38	53
30	7	14	25	38	53
35	7	14	25	38	53
40	7	14	25	38	53
45	7	13	23	36	50
50	6	13	22	34	47
55	6	12	20	31	44
60	5	11	18	28	40
65	5	10	17	26	36
70	4	9	15	23	32
75	4	8	13	21	29
80	3	7	12	18	26
85	3	6	11	16	23
90	3	6	10	15	21