Triceps · 10 substitutes

Barbell Close-grip Bench Press alternatives

The best alternative to the Barbell Close-grip Bench Press is the Close-grip Push-up: no equipment needed; make it harder with a slower lowering or a pause at the hardest point.

The Barbell Close-grip Bench Press is a close-grip press: a press with the hands close together, which puts the triceps in charge. Every swap below keeps that movement and the same main muscle, so it can take the Barbell Close-grip Bench Press’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.

With dumbbells · 2
With your bodyweight · 2
With resistance bands · 1
With a barbell · 1
On a Smith machine · 2
With other equipment · 2

Barbell Close-grip Bench Press alternatives with dumbbells

Dumbbell Close Grip Press
Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion. Here, the close grip puts more of the work on the triceps.
Dumbbell Close-grip Press
Needs only a pair of dumbbells, and each side has to pull its own weight.

Barbell Close-grip Bench Press alternatives with your bodyweight

Close-grip Push-up
No equipment needed; make it harder with a slower lowering or a pause at the hardest point.
Diamond Push-up
Just your bodyweight, so you can do it anywhere and add reps as you get stronger. Here, the close grip puts more of the work on the triceps.

Barbell Close-grip Bench Press alternatives with resistance bands

Band Close-grip Push-up
Resistance climbs as the band stretches, so the rep is hardest where you’re strongest, and the band fits in a bag.

Barbell Close-grip Bench Press alternatives with a barbell

Barbell Incline Reverse-grip Press
The incline angle moves more of the work to the upper chest and front shoulders.

Barbell Close-grip Bench Press alternatives on a Smith machine

Smith Close-grip Bench Press
The bar runs on rails, so you can load it heavy and stop anywhere without a spotter.
Smith Machine Decline Close Grip Bench Press
The fixed bar path lets you focus on the muscle instead of balancing the weight. Here, the decline angle shifts the work toward the lower chest.

Barbell Close-grip Bench Press alternatives with other equipment

Medicine Ball Close Grip Push Up
A different tool for the same movement, which changes where the rep feels hardest. Here, the close grip puts more of the work on the triceps.
Narrow Push-up On Exercise Ball
Another way to load the same movement when the usual equipment is taken.

How to swap it in

Use the substitute in the same slot, for the same sets and rep range you used on the Barbell Close-grip Bench Press. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.

Need the original? How to do the Barbell Close-grip Bench Press, step by step →

Questions

What is the best alternative to the Barbell Close-grip Bench Press?

The Close-grip Push-up is the closest swap: it’s the same close-grip press and trains the same triceps. No equipment needed; make it harder with a slower lowering or a pause at the hardest point.

What can I do instead of the Barbell Close-grip Bench Press at home?

Close-grip Push-up, Diamond Push-up, Band Close-grip Push-up and Dumbbell Close Grip Press all work with little or no equipment and keep the same movement: a press with the hands close together, which puts the triceps in charge.

What muscles should a Barbell Close-grip Bench Press alternative work?

The Barbell Close-grip Bench Press works your triceps, chest and shoulders. A good substitute keeps the movement the same, a press with the hands close together, which puts the triceps in charge, so the same muscles do the work even if the equipment changes.

Can I replace the Barbell Close-grip Bench Press completely?

Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the Barbell Close-grip Bench Press. Switching back and forth every session makes progress harder to see.

Track Barbell Close-grip Bench Press in SPLYT

Barbell Close-grip Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More triceps swaps

All triceps exercises → · Ready-made workouts →