Triceps · 10 substitutes

Close-grip Push-up alternatives

The best alternative to the Close-grip Push-up is the Barbell Close-grip Bench Press: both hands share one bar, so you can load the most weight and add it in small jumps.

The Close-grip Push-up 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 Close-grip Push-up’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 · 1
With resistance bands · 1
With a barbell · 2
On a Smith machine · 2
With other equipment · 2

Close-grip Push-up 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.

Close-grip Push-up alternatives with your bodyweight

Diamond Push-up
The close grip puts more of the work on the triceps.

Close-grip Push-up 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.

Close-grip Push-up alternatives with a barbell

Barbell Close-grip Bench Press
Both hands share one bar, so you can load the most weight and add it in small jumps.
Barbell Incline Reverse-grip Press
A barbell version you can load heavy and track week to week. Here, the incline angle moves more of the work to the upper chest and front shoulders.

Close-grip Push-up 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.

Close-grip Push-up 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 Close-grip Push-up. 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 Close-grip Push-up, step by step →

Questions

What is the best alternative to the Close-grip Push-up?

The Barbell Close-grip Bench Press is the closest swap: it’s the same close-grip press and trains the same triceps. Both hands share one bar, so you can load the most weight and add it in small jumps.

What can I do instead of the Close-grip Push-up at home?

Diamond Push-up, Band Close-grip Push-up, Dumbbell Close Grip Press 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 Close-grip Push-up alternative work?

The Close-grip Push-up 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 Close-grip Push-up 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 Close-grip Push-up. Switching back and forth every session makes progress harder to see.

Track Close-grip Push-up in SPLYT

Close-grip Push-up 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 →