10 Best Barbell Close-grip Bench Press Alternatives for Triceps Strength
The Barbell Close-grip Bench Press is done lying on your back with a barbell. Ranked closest by our scoring: the Close-grip Ez-bar Press, the Ez-bar Close-grip Bench Press and the Barbell Lying Close-grip Press. Two harder versions, the Jm Press and the Reverse Triceps Bench Press, are listed below as progressions rather than swaps.
Every straight bar in your gym might already be in someone's hands, or the only bar within reach is an EZ bar. The Barbell Close-grip Bench Press has you lie back, take a grip slightly narrower than shoulder width and lower the bar to your chest with your elbows tucked in, and the closest match is the Close-grip Ez-bar Press, which keeps that same grip and tuck on a cambered bar instead. With a straight barbell free instead, the Barbell Lying Close-grip Press repeats the same lift rep for rep.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Barbell Close-grip Bench Press
- Primary muscle
- Triceps
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Chest, Shoulders
How to perform Barbell Close-grip Bench Press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Ranked Barbell Close-grip Bench Press Alternatives
10 substitutes, ranked by how closely each one matches the Barbell Close-grip Bench Press 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match 
1. Close-grip Ez-bar Press
99% match- Triceps
- Ez-barbell
- Intermediate
- Compound
A good swap when you have an EZ bar to work with, and it still works the triceps.
How to perform this exercise
- Lie on a flat bench with an EZ bar loaded to an appropriate weight.
- Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
- Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
- Repeat.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Movement: flat horizontal press, the same as the Barbell Close-grip Bench Press
- Primary muscle: triceps, the same as the Barbell Close-grip Bench Press
- Equipment: free weights, the same as the Barbell Close-grip Bench Press
- Body position: lying on your back, the same as the Barbell Close-grip Bench Press
2. Ez-bar Close-grip Bench Press
99% match- Triceps
- Ez-barbell
- Intermediate
- Compound
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- 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 Barbell Close-grip Bench Press
- Primary muscle: triceps, the same as the Barbell Close-grip Bench Press
- Equipment: free weights, the same as the Barbell Close-grip Bench Press
- Body position: lying on your back, the same as the Barbell Close-grip Bench Press
3. Barbell Lying Close-grip Press
99% match- Triceps
- Barbell
- Intermediate
- Compound
It uses the same equipment and still works the triceps.
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
- 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 Barbell Close-grip Bench Press
- Primary muscle: triceps, the same as the Barbell Close-grip Bench Press
- Equipment: free weights, the same as the Barbell Close-grip Bench Press
- Body position: lying on your back, the same as the Barbell Close-grip Bench Press
4. EZ Barbell JM Bench Press
99% match- Triceps
- Ez-barbell
- Advanced
- Compound
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows tucked in close to your body.
- Push the barbell back up to the starting position, fully extending your arms.
- 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 Barbell Close-grip Bench Press
- Primary muscle: triceps, the same as the Barbell Close-grip Bench Press
- Equipment: free weights, the same as the Barbell Close-grip Bench Press
- Body position: lying on your back, the same as the Barbell Close-grip Bench Press
Progression
5. Jm Press
98% match- Triceps
- Barbell
- Advanced
- Compound
Pick this when you want a harder version that still works the triceps.
How to perform this exercise
- Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
- Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
- As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
- Now go back to the starting position and start over.
- Repeat for the recommended amount 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 Barbell Close-grip Bench Press
- Primary muscle: triceps, the same as the Barbell Close-grip Bench Press
- Equipment: free weights, the same as the Barbell Close-grip Bench Press
- Body position: lying on your back, the same as the Barbell Close-grip Bench Press
- Balance: harder to stay steady on than the Barbell Close-grip Bench Press
Progression
6. Reverse Triceps Bench Press
97% match- Triceps
- Barbell
- Advanced
- Compound
How to perform this exercise
- Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
- 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.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- 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 Barbell Close-grip Bench Press
- Primary muscle: triceps, the same as the Barbell Close-grip Bench Press
- Equipment: free weights, the same as the Barbell Close-grip Bench Press
- Body position: lying on your back, the same as the Barbell Close-grip Bench Press
- Triceps
- Barbell
- Intermediate
- Compound
Pick this when you want to work the triceps with more balance to manage.
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a reverse grip, hands shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell down towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell is just above your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- 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 Barbell Close-grip Bench Press
- Primary muscle: triceps, the same as the Barbell Close-grip Bench Press
- Equipment: free weights, the same as the Barbell Close-grip Bench Press
- Body position: lying on your back, the same as the Barbell Close-grip Bench Press
- Balance: harder to stay steady on than the Barbell Close-grip Bench Press
- Triceps
- Barbell
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
- Extend your arms fully, lifting the barbell above your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment at the bottom, then extend your arms back to the starting position.
- 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 Barbell Close-grip Bench Press
- Equipment: free weights, the same as the Barbell Close-grip Bench Press
- Body position: lying on your back, the same as the Barbell Close-grip Bench Press
9. Barbell Lying Extension
94% match- Triceps
- Barbell
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- 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 Barbell Close-grip Bench Press
- Equipment: free weights, the same as the Barbell Close-grip Bench Press
- Body position: lying on your back, the same as the Barbell Close-grip Bench Press
- Triceps
- Ez-barbell
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- 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 Barbell Close-grip Bench Press
- Equipment: free weights, the same as the Barbell Close-grip Bench Press
- Body position: lying on your back, the same as the Barbell Close-grip Bench Press
Why You Might Need a Barbell Close-grip Bench Press Alternative
You reach for a substitute because the straight bars are all taken, because your gym stocks only an EZ bar today, or because you want the same tucked press with a different grip or a harder bar path. The Barbell Close-grip Bench Press has you lying on your back with a narrow grip and your elbows tucked close to your sides, and seven of the ten swaps keep that same press, on a straight bar or an EZ bar. The Close-grip Ez-bar Press and the Ez-bar Close-grip Bench Press move the lift onto a cambered EZ bar, keeping the same grip and tuck. The Barbell Lying Extension, the Barbell Lying Close-grip Triceps Extension and the EZ Bar Lying Close Grip Triceps Extension Behind Head drop the press and bend only at the elbow, guiding the bar toward your head instead.
How to Choose the Right Barbell Close-grip Bench Press Substitute
An EZ bar puts you on the Close-grip Ez-bar Press or the Ez-bar Close-grip Bench Press, keeping the same grip and tuck on a cambered bar. A straight barbell gives you the Barbell Lying Close-grip Press, which repeats the same lift rep for rep. Once the basics feel easy, the Jm Press starts with the bar over your upper chest, lowers it like a lying extension, lets it roll back about an inch at the halfway point and then presses it out, which asks for more control than a straight bench path. The EZ Barbell JM Bench Press is a different thing: the same tucked press on an EZ bar, from an overhand grip set slightly wider than shoulder width. For triceps work alone, the Barbell Lying Extension and the Barbell Lying Close-grip Triceps Extension bend only at the elbow.
Barbell Close-grip Bench Press FAQ
Can I use an EZ bar instead of a straight barbell for the Barbell Close-grip Bench Press?
Yes. The Close-grip Ez-bar Press and the Ez-bar Close-grip Bench Press both keep the narrow grip and the elbow tuck, so either one swaps in cleanly when a straight bar is not free. Treat either as a straight substitute for the original lift, on a cambered bar instead of a straight one.
Is there a way to train close-grip triceps work without any bar at all?
No. All ten swaps use a straight barbell or an EZ bar, whether you are pressing or extending against it, so the real choice is which bar your gym has free today, not whether you actually need one at all.
Which alternative works my triceps alone, without my chest and shoulders helping?
The Barbell Lying Extension and the Barbell Lying Close-grip Triceps Extension. Both drop the pressing part of the lift and leave you bending only at the elbow with your upper arms held still, so your chest drops out and your shoulders do nothing but hold position while your triceps move the bar.
Which straight-barbell swaps still bring my chest and shoulders into the lift?
The Barbell Lying Close-grip Press, the Jm Press and the Reverse Triceps Bench Press. All three stay on a straight bar and keep pressing through your chest and shoulders as well as your triceps, instead of isolating the triceps alone.
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