10 Best Tate Press Alternatives for Limited Equipment

The Tate Press is done lying on your back with dumbbells. Ranked closest by our scoring: the Decline Dumbbell Triceps Extension, the Dumbbell Incline Triceps Extension and the Dumbbell Incline Two Arm Extension.

Tate Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Tate Press

The steps for the Tate Press itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Dumbbell · Intermediate · Isolation

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Repeat the movement for the prescribed amount of repetitions of your training program.

The 10 Best Tate Press Alternatives

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

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Decline Dumbbell Triceps Extension

    1. Decline Dumbbell Triceps Extension

    96% match

    Triceps · Intermediate · Isolation

    Pick this when you want an easier version that still works the triceps.

    • Dumbbell
    How to perform it
    1. 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.
    2. 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.
    3. 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.
    4. Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Tate Press
    • Equipment: free weights, the same as the Tate Press
    • Body position: lying on your back, the same as the Tate Press
  4. Barbell Lying Triceps ExtensionPlay demonstration

    4. Barbell Lying Triceps Extension

    92% match

    Triceps · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the triceps.

    • Barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
    3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
    4. Pause for a moment at the bottom, then extend your arms 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 Tate Press
    • Equipment: free weights, the same as the Tate Press
    • Body position: lying on your back, the same as the Tate Press
  7. Decline EZ Bar Triceps Extension

    7. Decline EZ Bar Triceps Extension

    91% match

    Triceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the triceps.

    • Ez-barbell
    How to perform it
    1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
    2. 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.
    3. 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.
    4. Lift the bar back to the starting position by contracting the triceps and exhaling.
    5. Repeat until the recommended amount of repetitions is performed.

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

    Why this matches
    • Primary muscle: triceps, the same as the Tate Press
    • Equipment: free weights, the same as the Tate Press
    • Body position: lying on your back, the same as the Tate Press

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.

Tate Press FAQ

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.

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.

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