10 Best Band Close-grip Push-up Alternatives for Triceps Strength

The Band Close-grip Push-up is done lying face down with a band. Ranked closest by our scoring: the Close-grip Push-up Off Of A Dumbbell, the Push-up Close-grip Off Dumbbell and the Medicine Ball Close Grip Push Up.

If your gym does not stock resistance bands, the Band Close-grip Push-up is off the table even though all it really needs is your hands under your shoulders and elbows kept tight to your sides. Close-grip Push-up Off Of A Dumbbell is the closest stand-in: you stand one dumbbell upright, put both hands on it and press with the same tucked elbows, so the only thing you give up is the band. With two dumbbells instead of a band, the Push-up Close-grip Off Dumbbell rests one under each hand.

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

Original Exercise: Band Close-grip Push-up

Band Close-grip Push-upPlay demonstration
Primary muscle
Triceps
Equipment
Band
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Band Close-grip Push-up
  1. Place a band around your upper arms, just above the elbows.
  2. Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
  3. Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides.
  4. Push through your palms to extend your arms and return to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Band Close-grip Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Band Close-grip Push-up 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
    Close-grip Push-up Off Of A Dumbbell

    1. Close-grip Push-up Off Of A Dumbbell

    89% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

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

    Why this matches
    • Movement: flat horizontal press, the same as the Band Close-grip Push-up
    • Primary muscle: triceps, the same as the Band Close-grip Push-up
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, the same as the Band Close-grip Push-up
  2. Push-up Close-grip Off DumbbellPlay demonstration

    2. Push-up Close-grip Off Dumbbell

    88% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Start in a push-up position with your hands placed close together, directly under your shoulders.
    2. Hold a dumbbell in each hand, resting them on the ground.
    3. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Band Close-grip Push-up
    • Primary muscle: triceps, the same as the Band Close-grip Push-up
    • Equipment: free weights, not a band
    • Body position: lying face down, the same as the Band Close-grip Push-up
  3. Medicine Ball Close Grip Push UpPlay demonstration

    3. Medicine Ball Close Grip Push Up

    87% match
    • Triceps
    • Medicine-ball
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Push back up to the starting position, fully extending your arms.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: flat horizontal press, the same as the Band Close-grip Push-up
    • Primary muscle: triceps, the same as the Band Close-grip Push-up
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, the same as the Band Close-grip Push-up
  4. Body-upPlay demonstration

    4. Body-up

    86% 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 Band Close-grip Push-up
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, the same as the Band Close-grip Push-up
  5. Push-ups - Close Triceps Position

    5. Push-ups - Close Triceps Position

    86% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

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

    Why this matches
    • Movement: flat horizontal press, the same as the Band Close-grip Push-up
    • Primary muscle: triceps, the same as the Band Close-grip Push-up
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, the same as the Band Close-grip Push-up
  6. Close-grip Push-up (On Knees)Play demonstration

    6. Close-grip Push-up (On Knees)

    84% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
    2. Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
    3. Pause for a moment when your chest is just above the ground.
    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 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Band Close-grip Push-up
    • Primary muscle: triceps, the same as the Band Close-grip Push-up
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, the same as the Band Close-grip Push-up
  7. Close-grip Push-upPlay demonstration

    7. Close-grip Push-up

    84% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands placed close together, directly under your shoulders.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. Push through your palms to extend your arms and return to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: flat horizontal press, the same as the Band Close-grip Push-up
    • Primary muscle: triceps, the same as the Band Close-grip Push-up
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, the same as the Band Close-grip Push-up
  8. Barbell Lying Close-grip PressPlay demonstration

    8. Barbell Lying Close-grip Press

    81% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: flat horizontal press, the same as the Band Close-grip Push-up
    • Primary muscle: triceps, the same as the Band Close-grip Push-up
    • Equipment: free weights, not a band
    • Body position: lying on your back, not lying face down
  9. Close-grip Barbell Bench Press

    9. Close-grip Barbell Bench Press

    81% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Band Close-grip Push-up
    • Primary muscle: triceps, the same as the Band Close-grip Push-up
    • Equipment: free weights, not a band
    • Body position: lying on your back, not lying face down
  10. Narrow Push-up On Exercise BallPlay demonstration

    10. Narrow Push-up On Exercise Ball

    81% match
    • Triceps
    • Stability-ball
    • Advanced
    • Compound
    How to perform this exercise
    1. Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ball by bending your elbows, keeping them close to your body.
    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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Band Close-grip Push-up
    • Primary muscle: triceps, the same as the Band Close-grip Push-up
    • Equipment: bodyweight only, not a band
    • Body position: lying face down, the same as the Band Close-grip Push-up
    • Balance: harder to stay steady on than the Band Close-grip Push-up

Why You Might Need a Band Close-grip Push-up Alternative

A resistance band looped around your upper arms, just above the elbows, is the one thing the Band Close-grip Push-up needs that a normal gym bag might not carry. Without one, the choice is what you press from instead: the bare floor, a dumbbell or medicine ball under your hands, or a loaded bar, all with the same tucked elbows. Some alternatives keep you on the floor and change only your hand position, or drop you onto your knees, so you can train the same tucked-elbow press anywhere. One puts a dumbbell under each palm as a handle while you press from the floor, and two move the same elbow tuck onto a barbell so you can add plates once bodyweight stops being enough.

How to Choose the Right Band Close-grip Push-up Substitute

Own nothing but floor space? The Close-grip Push-up trains the same tucked-elbow line with bodyweight alone, or stand a single dumbbell upright and put both hands on it for the Close-grip Push-up Off Of A Dumbbell. If lowering your full bodyweight is still too much, the Close-grip Push-up (On Knees) puts your knees down so your arms press less of you, building toward the full floor version. Own a pair of dumbbells? The Push-up Close-grip Off Dumbbell rests one under each hand as a handle while you press from the floor. Once the floor feels easy, the Narrow Push-up On Exercise Ball moves your hands onto a stability ball for the same tucked press. A rack and a bar get you the Barbell Lying Close-grip Press, which lets you add plates a band never could.

Band Close-grip Push-up FAQ

Can I do the Band Close-grip Push-up without a band?

Yes. The plain Close-grip Push-up trains the same tucked-elbow press with bodyweight alone, and the Close-grip Push-up Off Of A Dumbbell does the same with both hands on one upright dumbbell, no band needed. Keep your hands under your shoulders and your elbows close to your sides as you lower and push back up, the same line the band version asks for.

Which swap works best with a pair of dumbbells?

Push-up Close-grip Off Dumbbell has you hold a dumbbell in each hand, resting on the floor, and press from that same tucked-elbow position, so the dumbbells act as handles and the band is simply gone. For a change of feel rather than more load, the Narrow Push-up On Exercise Ball puts your hands on a stability ball instead, narrower than shoulder-width, so you press the same tucked line while fighting to keep your balance.

Is there an easier version while I build up strength?

The Close-grip Push-up (On Knees) puts your knees down so your arms press less of your bodyweight while you keep the same tucked elbows and close hand position. Once you can do that for every rep, step up to the plain Close-grip Push-up or the Close-grip Push-up Off Of A Dumbbell for the full floor version.

What if I have a barbell but no resistance band?

The Barbell Lying Close-grip Press has you grip the bar close, about shoulder-width apart, with your elbows tucked against your body as you press a loaded bar, so you can add plates the way a band cannot. Close-grip Barbell Bench Press runs the same way from the same flat bench, bar at about shoulder width, elbows against your torso, bar to mid-chest, so use whichever name your gym or program lists.

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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