Tate Press

Activated Muscles

Muscle Group	Muscles
Primary muscles	Triceps Brachii (particularly the long head)
Secondary muscles	Chest (Pectoralis Major), Shoulders (Anterior Deltoids)
Stabilizer muscles	Core (Abdominals, Obliques)
Grip muscles	Forearm Flexors

Muscle Group

Muscles

Primary muscles

Triceps Brachii (particularly the long head)

Secondary muscles

Chest (Pectoralis Major), Shoulders (Anterior Deltoids)

Stabilizer muscles

Core (Abdominals, Obliques)

Grip muscles

Forearm Flexors

Tate Press Average

Level
	4 kg (8 lbs)	3 kg (7 lbs)
	10 kg (23 lbs)	6 kg (14 lbs)
	21 kg (46 lbs)	11 kg (25 lbs)
	35 kg (77 lbs)	17 kg (38 lbs)
	52 kg (114 lbs)	24 kg (53 lbs)

Level

4 kg
(8 lbs)

3 kg
(7 lbs)

10 kg
(23 lbs)

6 kg
(14 lbs)

21 kg
(46 lbs)

11 kg
(25 lbs)

35 kg
(77 lbs)

17 kg
(38 lbs)

52 kg
(114 lbs)

24 kg
(53 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Tate Press Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	1	5	13	24	37
55	2	6	14	26	40
60	2	7	16	28	43
65	3	8	17	30	45
70	3	9	19	32	47
75	4	10	20	34	50
80	4	11	22	35	52
85	5	12	23	37	54
90	6	13	24	39	56
95	6	14	25	40	58
100	7	15	27	42	59
105	8	16	28	43	61
110	8	17	29	45	63
115	9	18	30	46	64
120	9	18	31	47	66
125	10	19	32	49	67
130	10	20	33	50	69
135	11	21	34	51	70
140	12	22	35	52	72

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	3	9	18	30	44
20	4	10	20	34	50
25	4	10	21	35	52
30	4	10	21	35	52
35	4	10	21	35	52
40	4	10	21	35	52
45	4	10	20	33	49
50	3	9	19	31	46
55	3	9	17	29	43
60	3	8	16	26	39
65	3	7	14	24	35
70	2	6	13	21	32
75	2	6	11	19	28
80	2	5	10	17	25
85	2	5	9	15	23
90	1	4	8	14	20

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	2	4	8	14	20
45	2	5	9	14	21
50	2	5	10	15	22
55	3	6	10	16	22
60	3	6	11	17	23
65	3	7	11	17	24
70	4	7	12	18	25
75	4	7	12	18	25
80	4	8	13	19	26
85	4	8	13	19	26
90	4	8	13	20	27
95	5	8	14	20	27
100	5	9	14	21	28
105	5	9	14	21	28
110	5	9	15	21	29
115	5	10	15	22	29
120	6	10	15	22	30

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	3	5	9	15	20
20	3	6	11	17	23
25	3	6	11	17	24
30	3	6	11	17	24
35	3	6	11	17	24
40	3	6	11	17	24
45	3	6	11	16	23
50	3	6	10	15	21
55	3	5	9	14	20
60	2	5	8	13	18
65	2	4	8	12	16
70	2	4	7	10	15
75	2	3	6	9	13
80	2	3	5	8	12
85	1	3	5	7	11
90	1	3	4	7	9

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

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.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

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.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 20-30 calories
Moderate	🔥 30-45 calories
Vigorous	🔥 45-60 calories
High-Intensity	🔥 60-80 calories

Intensity

Calories Burned

Light

🔥 20-30 calories

Moderate

🔥 30-45 calories

Vigorous

🔥 45-60 calories

High-Intensity

🔥 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:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Activated Muscles

Tate Press Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Tate Press Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	1	5	13	24	37
55	2	6	14	26	40
60	2	7	16	28	43
65	3	8	17	30	45
70	3	9	19	32	47
75	4	10	20	34	50
80	4	11	22	35	52
85	5	12	23	37	54
90	6	13	24	39	56
95	6	14	25	40	58
100	7	15	27	42	59
105	8	16	28	43	61
110	8	17	29	45	63
115	9	18	30	46	64
120	9	18	31	47	66
125	10	19	32	49	67
130	10	20	33	50	69
135	11	21	34	51	70
140	12	22	35	52	72

Age
15	3	9	18	30	44
20	4	10	20	34	50
25	4	10	21	35	52
30	4	10	21	35	52
35	4	10	21	35	52
40	4	10	21	35	52
45	4	10	20	33	49
50	3	9	19	31	46
55	3	9	17	29	43
60	3	8	16	26	39
65	3	7	14	24	35
70	2	6	13	21	32
75	2	6	11	19	28
80	2	5	10	17	25
85	2	5	9	15	23
90	1	4	8	14	20

BW
40	2	4	8	14	20
45	2	5	9	14	21
50	2	5	10	15	22
55	3	6	10	16	22
60	3	6	11	17	23
65	3	7	11	17	24
70	4	7	12	18	25
75	4	7	12	18	25
80	4	8	13	19	26
85	4	8	13	19	26
90	4	8	13	20	27
95	5	8	14	20	27
100	5	9	14	21	28
105	5	9	14	21	28
110	5	9	15	21	29
115	5	10	15	22	29
120	6	10	15	22	30

Age
15	3	5	9	15	20
20	3	6	11	17	23
25	3	6	11	17	24
30	3	6	11	17	24
35	3	6	11	17	24
40	3	6	11	17	24
45	3	6	11	16	23
50	3	6	10	15	21
55	3	5	9	14	20
60	2	5	8	13	18
65	2	4	8	12	16
70	2	4	7	10	15
75	2	3	6	9	13
80	2	3	5	8	12
85	1	3	5	7	11
90	1	3	4	7	9

BW
50	1	5	13	24	37
55	2	6	14	26	40
60	2	7	16	28	43
65	3	8	17	30	45
70	3	9	19	32	47
75	4	10	20	34	50
80	4	11	22	35	52
85	5	12	23	37	54
90	6	13	24	39	56
95	6	14	25	40	58
100	7	15	27	42	59
105	8	16	28	43	61
110	8	17	29	45	63
115	9	18	30	46	64
120	9	18	31	47	66
125	10	19	32	49	67
130	10	20	33	50	69
135	11	21	34	51	70
140	12	22	35	52	72

Age
15	3	9	18	30	44
20	4	10	20	34	50
25	4	10	21	35	52
30	4	10	21	35	52
35	4	10	21	35	52
40	4	10	21	35	52
45	4	10	20	33	49
50	3	9	19	31	46
55	3	9	17	29	43
60	3	8	16	26	39
65	3	7	14	24	35
70	2	6	13	21	32
75	2	6	11	19	28
80	2	5	10	17	25
85	2	5	9	15	23
90	1	4	8	14	20

BW
40	2	4	8	14	20
45	2	5	9	14	21
50	2	5	10	15	22
55	3	6	10	16	22
60	3	6	11	17	23
65	3	7	11	17	24
70	4	7	12	18	25
75	4	7	12	18	25
80	4	8	13	19	26
85	4	8	13	19	26
90	4	8	13	20	27
95	5	8	14	20	27
100	5	9	14	21	28
105	5	9	14	21	28
110	5	9	15	21	29
115	5	10	15	22	29
120	6	10	15	22	30

Age
15	3	5	9	15	20
20	3	6	11	17	23
25	3	6	11	17	24
30	3	6	11	17	24
35	3	6	11	17	24
40	3	6	11	17	24
45	3	6	11	16	23
50	3	6	10	15	21
55	3	5	9	14	20
60	2	5	8	13	18
65	2	4	8	12	16
70	2	4	7	10	15
75	2	3	6	9	13
80	2	3	5	8	12
85	1	3	5	7	11
90	1	3	4	7	9

BW
50	1	5	13	24	37
55	2	6	14	26	40
60	2	7	16	28	43
65	3	8	17	30	45
70	3	9	19	32	47
75	4	10	20	34	50
80	4	11	22	35	52
85	5	12	23	37	54
90	6	13	24	39	56
95	6	14	25	40	58
100	7	15	27	42	59
105	8	16	28	43	61
110	8	17	29	45	63
115	9	18	30	46	64
120	9	18	31	47	66
125	10	19	32	49	67
130	10	20	33	50	69
135	11	21	34	51	70
140	12	22	35	52	72

Age
15	3	9	18	30	44
20	4	10	20	34	50
25	4	10	21	35	52
30	4	10	21	35	52
35	4	10	21	35	52
40	4	10	21	35	52
45	4	10	20	33	49
50	3	9	19	31	46
55	3	9	17	29	43
60	3	8	16	26	39
65	3	7	14	24	35
70	2	6	13	21	32
75	2	6	11	19	28
80	2	5	10	17	25
85	2	5	9	15	23
90	1	4	8	14	20

BW
40	2	4	8	14	20
45	2	5	9	14	21
50	2	5	10	15	22
55	3	6	10	16	22
60	3	6	11	17	23
65	3	7	11	17	24
70	4	7	12	18	25
75	4	7	12	18	25
80	4	8	13	19	26
85	4	8	13	19	26
90	4	8	13	20	27
95	5	8	14	20	27
100	5	9	14	21	28
105	5	9	14	21	28
110	5	9	15	21	29
115	5	10	15	22	29
120	6	10	15	22	30

Age
15	3	5	9	15	20
20	3	6	11	17	23
25	3	6	11	17	24
30	3	6	11	17	24
35	3	6	11	17	24
40	3	6	11	17	24
45	3	6	11	16	23
50	3	6	10	15	21
55	3	5	9	14	20
60	2	5	8	13	18
65	2	4	8	12	16
70	2	4	7	10	15
75	2	3	6	9	13
80	2	3	5	8	12
85	1	3	5	7	11
90	1	3	4	7	9