10 Best Tate Press Alternatives for Limited Equipment
Looking for an alternative to the Tate Press? Use skull crushers, close-grip bench press, dumbbell overhead triceps extensions, cable triceps pushdowns, or diamond push-ups to target the triceps with different loading and elbow angles. Tuck elbows to emphasize triceps and reduce shoulder involvement.
Original Exercise: Tate Press
How to Perform Tate Press
- Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
- By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other using a pronated (palms forward) grip. Allow your elbows to point out. This is your starting position.
- Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest.
- As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best Tate Press Alternatives
1. Decline Dumbbell Triceps Extension
96% 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.
2. Dumbbell Incline Triceps Extension
95.2% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, palms facing inwards.
- Extend your arms fully overhead, keeping your elbows close to your head.
- Lower the dumbbells behind your head by bending your elbows, keeping your upper arms stationary.
- Pause for a moment, then raise the dumbbells back to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
3. Dumbbell Incline Two Arm Extension
94.7% 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.
4. Barbell Lying Triceps Extension Skull Crusher
92% 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.
5. Barbell Lying Triceps Extension
92% 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. Dumbbell Tate Press
91.4% MatchHow to perform this exercise
- 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.
7. Dumbbell Tricep Extension -Pronated Grip
91.2% 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.
8. Decline EZ Bar Triceps Extension
91.2% 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.
9. Ez Barbell Decline Triceps Extension
90.7% 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.
10. EZ-Bar Skullcrusher
90.7% 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.
Why You Might Need a Tate Press Alternative
You may substitute the Tate Press because of elbow irritation, lack of dumbbells, or a desire for different triceps activation. Tate Press uses a lying, press-style pattern that stresses all three triceps heads through horizontal pressing and a unique elbow flare. Alternatives shift biomechanics: skull crushers bias long-head stretch through a larger elbow flexion range, close-grip bench increases compound load and medial head recruitment, and pushdowns or overhead extensions let you adjust elbow path to reduce tendon stress. Use strict tempo and control the eccentric phase to limit elbow strain when testing substitutes.
How to Choose the Right Substitute
Select a substitute based on equipment, pain tolerance, and which triceps head you want to emphasize. If you have shoulder or wrist limits, choose cable pushdowns and cue 'keep elbows pinned by hips' to isolate the lateral and medial heads. For size under heavy load, choose close-grip bench and cue 'drive through palms and finish at full lockout' to use compound overload. For long-head emphasis and full stretch, pick overhead extensions and cue 'keep upper arm vertical' to maximize long-head activation. For imbalance, use unilateral dumbbell variations and control the eccentric for equal development.
Frequently Asked Questions
What muscles does Tate Press work?
The Tate Press primarily targets the triceps—long, lateral, and medial heads—while also recruiting the pecs and anterior deltoids as stabilizers. Keep elbows slightly flared and wrists neutral to emphasize triceps activation and minimize excessive shoulder involvement.
What is the best bodyweight alternative to Tate Press?
Diamond push-ups are the top bodyweight substitute because they narrow hand placement to increase triceps loading. Position hands directly under the sternum, pinch elbows toward the midline, and descend with a slow two-count to maximize triceps activation.
Can I build muscle without doing Tate Press?
Yes. You can build triceps size using progressive overload with skull crushers, close-grip presses, overhead extensions, pushdowns, or bodyweight variations. Focus on full range of motion, controlled eccentrics, and gradually increasing load or reps to stimulate hypertrophy.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →