10 Best Dumbbell Tate Press Alternatives for Triceps Growth

The Dumbbell Tate Press is done seated with dumbbells. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the Bench Dip (Knees Bent) and the Bench Dip On Floor.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Tate Press

Dumbbell Tate PressPlay demonstration
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders

How to perform Dumbbell Tate Press
  1. Sit on a flat bench with a dumbbell in each hand, palms facing each other.
  2. Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you.
  3. Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height.
  4. Rotate your wrists back to the starting position and repeat for the desired number of repetitions.
Filter Dumbbell Tate Press alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Dumbbell Tate Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Tate Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    76% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Tate Press
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not seated
  2. Bench Dip (Knees Bent)Play demonstration

    2. Bench Dip (Knees Bent)

    63% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Tate Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Tate Press
    • Balance: harder to stay steady on than the Dumbbell Tate Press
  3. Bench Dip On FloorPlay demonstration

    3. Bench Dip On Floor

    62% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Tate Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Tate Press
    • Balance: harder to stay steady on than the Dumbbell Tate Press
  4. Three Bench DipPlay demonstration

    4. Three Bench Dip

    60% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Tate Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Tate Press
  5. Triceps Dips FloorPlay demonstration

    5. Triceps Dips Floor

    59% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Tate Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Tate Press
    • Balance: easier to stay steady on than the Dumbbell Tate Press
  6. Body Tricep Press

    6. Body Tricep Press

    57% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Tate Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  7. Triceps PressPlay demonstration

    7. Triceps Press

    56% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Tate Press
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not seated
  8. Body-upPlay demonstration

    8. Body-up

    56% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Tate Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  9. Triceps Dip (Bench Leg)Play demonstration

    9. Triceps Dip (Bench Leg)

    55% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
    2. Walk your feet forward, sliding your butt off the bench, and straighten your arms.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Push through your palms to straighten your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Tate Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Tate Press
  10. Incline Close-grip Push-upPlay demonstration

    10. Incline Close-grip Push-up

    52% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Dumbbell Tate Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated

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.

Dumbbell Tate Press FAQ

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.

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology