10 Best Barbell Incline Close Grip Bench Press Alternatives for Home & Gym

The Barbell Incline Close Grip Bench Press is done lying on your back with a barbell. Ranked closest by our scoring: the Barbell Incline Reverse-grip Press, the Incline Barbell Triceps Extension and the Barbell Close-grip Bench Press. A harder version, the Jm Press, is listed below as a progression rather than a swap.

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

Original Exercise: Barbell Incline Close Grip Bench Press

Barbell Incline Close Grip Bench PressPlay demonstration
Primary muscle
Triceps
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Barbell Incline Close Grip Bench Press
  1. Set up an incline bench at a 45-degree angle.
  2. Lie down on the bench with your feet flat on the ground.
  3. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
  4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
  5. Pause for a moment when the barbell touches your chest.
  6. Push the barbell back up to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.
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Ranked Barbell Incline Close Grip Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Incline 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.

  1. Best match
    Barbell Incline Reverse-grip PressPlay demonstration

    1. Barbell Incline Reverse-grip Press

    93% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound

    The same equipment, taken with an underhand grip.

    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
    3. Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in.
    4. Pause for a moment at the bottom, then push the barbell 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: incline press, the same as the Barbell Incline Close Grip Bench Press
    • Primary muscle: triceps, the same as the Barbell Incline Close Grip Bench Press
    • Equipment: free weights, the same as the Barbell Incline Close Grip Bench Press
    • Body position: lying on your back, the same as the Barbell Incline Close Grip Bench Press
  2. Incline Barbell Triceps Extension

    2. Incline Barbell Triceps Extension

    90% match
    • Triceps
    • Barbell
    • Intermediate
    • Isolation

    The same equipment, taken with a narrow grip.

    How to perform this exercise
    1. Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
    2. Lie back on an incline bench set at any angle between 45-75-degrees.
    3. Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.
    4. Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.
    5. Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: incline press, the same as the Barbell Incline Close Grip Bench Press
    • Primary muscle: triceps, the same as the Barbell Incline Close Grip Bench Press
    • Equipment: free weights, the same as the Barbell Incline Close Grip Bench Press
    • Body position: lying on your back, the same as the Barbell Incline Close Grip Bench Press
  3. Barbell Close-grip Bench PressPlay demonstration

    3. Barbell Close-grip Bench Press

    90% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the triceps.

    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, slightly narrower than shoulder-width apart.
    3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
    4. Pause for a moment when the barbell touches your chest.
    5. Push the barbell back up to the starting position, fully extending your arms.
    6. 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 Barbell Incline Close Grip Bench Press
    • Equipment: free weights, the same as the Barbell Incline Close Grip Bench Press
    • Body position: lying on your back, the same as the Barbell Incline Close Grip Bench Press
  4. Close-grip Ez-bar Press

    4. Close-grip Ez-bar Press

    90% 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
    1. Lie on a flat bench with an EZ bar loaded to an appropriate weight.
    2. 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.
    3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
    4. Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
    5. Repeat.

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

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Incline Close Grip Bench Press
    • Equipment: free weights, the same as the Barbell Incline Close Grip Bench Press
    • Body position: lying on your back, the same as the Barbell Incline Close Grip Bench Press
  5. Ez-bar Close-grip Bench PressPlay demonstration

    5. Ez-bar Close-grip Bench Press

    90% match
    • Triceps
    • Ez-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 ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
    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.
    6. Push the barbell back up to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Incline Close Grip Bench Press
    • Equipment: free weights, the same as the Barbell Incline Close Grip Bench Press
    • Body position: lying on your back, the same as the Barbell Incline Close Grip Bench Press
  6. EZ Barbell Incline Triceps ExtensionPlay demonstration

    6. EZ Barbell Incline Triceps Extension

    90% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your back against the pad and hold the ez barbell with an overhand grip.
    3. Extend your arms fully overhead, keeping your elbows close to your head.
    4. Lower the barbell behind your head by bending your elbows, keeping your upper arms stationary.
    5. Pause for a moment, then extend your arms back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: incline press, the same as the Barbell Incline Close Grip Bench Press
    • Primary muscle: triceps, the same as the Barbell Incline Close Grip Bench Press
    • Equipment: free weights, the same as the Barbell Incline Close Grip Bench Press
    • Body position: lying on your back, the same as the Barbell Incline Close Grip Bench Press
  7. Barbell Lying Close-grip PressPlay demonstration

    7. Barbell Lying Close-grip Press

    89% 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
    • Primary muscle: triceps, the same as the Barbell Incline Close Grip Bench Press
    • Equipment: free weights, the same as the Barbell Incline Close Grip Bench Press
    • Body position: lying on your back, the same as the Barbell Incline Close Grip Bench Press
  8. EZ Barbell Decline Close Grip Face PressPlay demonstration

    8. EZ Barbell Decline Close Grip Face Press

    89% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with your head lower than your feet.
    2. Grasp the ez barbell with a close grip, palms facing each other.
    3. Extend your arms straight up above your chest, keeping your elbows close to your body.
    4. Lower the barbell towards your forehead by bending your elbows.
    5. Pause for a moment, then press the barbell back up to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Incline Close Grip Bench Press
    • Equipment: free weights, the same as the Barbell Incline Close Grip Bench Press
    • Body position: lying on your back, the same as the Barbell Incline Close Grip Bench Press
  9. EZ Barbell JM Bench PressPlay demonstration

    9. EZ Barbell JM Bench Press

    89% match
    • Triceps
    • Ez-barbell
    • Advanced
    • 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 ez barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Incline Close Grip Bench Press
    • Equipment: free weights, the same as the Barbell Incline Close Grip Bench Press
    • Body position: lying on your back, the same as the Barbell Incline Close Grip Bench Press
  10. Jm Press

    Progression

    10. Jm Press

    88% match
    • Triceps
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. 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.
    2. 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.
    3. As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
    4. Now go back to the starting position and start over.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Incline Close Grip Bench Press
    • Equipment: free weights, the same as the Barbell Incline Close Grip Bench Press
    • Body position: lying on your back, the same as the Barbell Incline Close Grip Bench Press
    • Balance: harder to stay steady on than the Barbell Incline Close Grip Bench Press

Why You Might Need a Barbell Incline Close Grip Bench Press Alternative

You may substitute the barbell incline close-grip bench press because of shoulder pain, lack of an incline barbell setup, wrist discomfort, or a need for unilateral control. The barbell close-grip increases elbow-extension torque and can load wrists and shoulder joints in fixed hand positions. Alternatives let you change grip, angle, and range of motion to reduce joint shear and better target triceps heads. For example, dumbbells allow a neutral wrist to lower wrist torque; dips increase overall long-head demand when you maintain a more upright torso. Cue for all substitutes: retract the scapula, keep elbows tucked, and focus on full elbow extension to emphasize triceps activation.

Barbell Incline Close Grip Bench Press FAQ

What muscles does Barbell Incline Close Grip Bench Press work?

The lift primarily targets the triceps, long, lateral, and medial heads, while the clavicular pecs and anterior deltoids act as secondary movers. Because of the incline and close grip, the exercise raises elbow-extension demand and shifts some load to the upper chest and front deltoid.

What is the best bodyweight alternative to Barbell Incline Close Grip Bench Press?

Weighted or bodyweight dips on parallel bars are the top bodyweight substitute; keep your torso slightly upright and elbows tucked to emphasize the triceps. Cue: descend under control to ~90° elbow flexion and explode to full extension while maintaining scapular stability.

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