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.

Barbell Incline Close Grip Bench PressWatch the Barbell Incline Close Grip Bench Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Incline Close Grip Bench Press

The steps for the Barbell Incline Close Grip Bench Press itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Barbell · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Incline Reverse-grip PressPlay demonstration

    1. Barbell Incline Reverse-grip Press

    93% match

    Triceps · Intermediate · Compound

    The same equipment, taken with an underhand grip.

    • Barbell
    How to perform it
    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 · Intermediate · Isolation

    The same equipment, taken with a narrow grip.

    • Barbell
    How to perform it
    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 · Intermediate · Compound

    It uses the same equipment and still works the triceps.

    • Barbell
    How to perform it
    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 · Intermediate · Compound

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

    • Ez-barbell
    How to perform it
    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

  10. Progression

    10. Jm Press

    88% match

    Triceps · Advanced · Compound

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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