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 Body-up and Push-ups - Close Triceps Position.

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. Body-upPlay demonstration

    2. 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
  3. Push-ups - Close Triceps Position

    3. 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
  4. Close-grip Push-up (On Knees)Play demonstration

    4. 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
  5. Close-grip Push-upPlay demonstration

    5. 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
  6. Incline Push-up Close-grip

    6. Incline Push-up Close-grip

    80% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands next to one another on the bar.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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
  7. Diamond Push-upPlay demonstration

    7. Diamond Push-up

    80% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
    2. Keep your body in a straight line from head to toe, engaging your core and glutes.
    3. Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
    4. Pause for a moment at the bottom, then push yourself 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
    • 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. Body Tricep Press

    8. Body Tricep Press

    80% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    Sets and reps: 3 sets of 10 to 15 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
  9. Incline Close-grip Push-upPlay demonstration

    9. Incline Close-grip Push-up

    79% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    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 sets of 8 to 12 reps, and add reps before you add load.

    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
  10. Triceps Dip (Between Benches)Play demonstration

    10. Triceps Dip (Between Benches)

    78% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself 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: standing, not lying face down

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.

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.

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.

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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