10 Best Dumbbell Tate Press Alternatives for Triceps Growth
If you can’t perform the Dumbbell Tate Press, use exercises that preserve elbow-extension isolation and triceps tension: close-grip bench press, skull crushers, cable triceps pushdowns, dumbbell kickbacks, and diamond push-ups. Cue: keep your upper arm fixed and tuck the elbows so you fully extend at the elbow to target the lateral and medial heads.
Original Exercise: Dumbbell Tate Press
How to Perform Dumbbell Tate Press
- Sit on a flat bench with a dumbbell in each hand, palms facing each other.
- Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you.
- Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height.
- Rotate your wrists back to the starting position and repeat for the desired number of repetitions.
Best Dumbbell Tate Press Alternatives
1. Barbell Lying Back Of The Head Tricep Extension
98.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
2. Dumbbell Tricep Extension -Pronated Grip
98.7% MatchHow to perform this exercise
- Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
- The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
- Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
- Then, exhale and use your triceps to return the weight to the starting position.
3. Barbell Lying Triceps Extension Skull Crusher
95.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment when the barbell is just above your forehead, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
4. Decline Dumbbell Triceps Extension
95.4% MatchHow to perform this exercise
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
- Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
- Repeat for the recommended amount of repetitions.
5. Barbell Lying Triceps Extension
95.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment at the bottom, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
6. EZ-Bar Skullcrusher
95.2% MatchHow to perform this exercise
- Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
- Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
- Lift the bar back to the starting position by extending the elbow and exhaling.
- Repeat.
7. Ez Barbell Decline Triceps Extension
95.2% MatchHow to perform this exercise
- Lie on a decline bench with your head lower than your feet and your feet secured.
- Hold the ez barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms fully, keeping your elbows close to your head.
- Lower the barbell slowly towards your forehead, bending your elbows.
- Pause for a moment, then extend your arms back to the starting position.
8. Dumbbell Incline Two Arm Extension
95.2% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Slowly lie back on the bench, keeping the dumbbells close to your chest.
- Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
9. Barbell Reverse Grip Skullcrusher
94.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart.
- Extend your arms straight up over your chest, keeping your elbows in and your wrists straight.
- Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- Pause for a moment at the bottom, then extend your arms back up to the starting position.
10. Decline EZ Bar Triceps Extension
94.7% MatchHow to perform this exercise
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
- Lift the bar back to the starting position by contracting the triceps and exhaling.
- Repeat until the recommended amount of repetitions is performed.
Why You Might Need a Dumbbell Tate Press Alternative
You might substitute the Dumbbell Tate Press for several reasons: wrist or elbow pain with the inward grip, lack of appropriate dumbbells, or a need for heavier loading and simpler progressions. Alternatives let you change shoulder angle and grip to shift activation between the long head (best with overhead work) and the lateral/medial heads (best with elbow-focused presses and pushdowns). When choosing one, test mobility and pain by performing a single slow repetition and cue yourself to keep the elbow axis stable and the shoulder packed to minimize compensation.
How to Choose the Right Substitute
Choose a substitute based on equipment, pain history, and which triceps head you want to emphasize. If you want heavier loading and stable mechanics, pick close-grip bench presses and cue a tight scapular position and tucked elbows. For strict isolation with peak contraction, use cable pushdowns or skull crushers and focus on full elbow extension and a controlled eccentric. If you train at home, diamond push-ups or dumbbell kickbacks work — maintain a neutral wrist and keep the upper arm stationary to maximize triceps activation.
Frequently Asked Questions
What muscles does Dumbbell Tate Press work?
The Dumbbell Tate Press primarily targets the triceps—lateral and medial heads—through elbow extension while the shoulder remains relatively fixed. It also recruits the anterior deltoid and pecs for stabilization; cue yourself to keep the elbows pointed inward and the upper arm stationary to concentrate load on the triceps.
What is the best bodyweight alternative to Dumbbell Tate Press?
Diamond push-ups are the best bodyweight substitute because they force elbow-driven extension and narrow hand placement increases triceps activation. Cue: place hands under your sternum, keep elbows tight to your ribs, and squeeze the triceps at full extension for maximal tension.
Can I build muscle without doing Dumbbell Tate Press?
Yes—you can build triceps mass using many movements that apply progressive overload and full range of motion, such as close-grip presses, skull crushers, and weighted dips. Apply slow eccentrics (about 3 seconds) and ensure full elbow extension each rep to maximize mechanical tension and muscle growth.
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