10 Best Barbell Lying Close-grip Press Alternatives for Triceps

The Barbell Lying Close-grip Press is done lying on your back with a barbell. Ranked closest by our scoring: the EZ Barbell JM Bench Press, the Close-grip Ez-bar Press and the Ez-bar Close-grip Bench Press. Three harder versions, the Close-grip Barbell Bench Press, the Jm Press and the Reverse Triceps Bench Press, are listed below as progressions rather than swaps.

Barbell Lying Close-grip PressWatch the Barbell Lying Close-grip Press

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

How to Do the Barbell Lying Close-grip Press

The steps for the Barbell Lying Close-grip Press itself, so you can judge how close each substitute below really is.

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

  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.

The 10 Best Barbell Lying Close-grip Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Lying Close-grip 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. EZ Barbell JM Bench PressPlay demonstration

    1. EZ Barbell JM Bench Press

    99% match

    Triceps · Advanced · 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 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
    • Movement: flat horizontal press, the same as the Barbell Lying Close-grip Press
    • Primary muscle: triceps, the same as the Barbell Lying Close-grip Press
    • Equipment: free weights, the same as the Barbell Lying Close-grip Press
    • Body position: lying on your back, the same as the Barbell Lying Close-grip Press
  2. Close-grip Barbell Bench Press

    Progression

    2. Close-grip Barbell Bench Press

    99% match

    Triceps · Intermediate · Compound

    Pick this when you want a harder version that still works the triceps.

    • Barbell
    How to perform it
    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 Barbell Lying Close-grip Press
    • Primary muscle: triceps, the same as the Barbell Lying Close-grip Press
    • Equipment: free weights, the same as the Barbell Lying Close-grip Press
    • Body position: lying on your back, the same as the Barbell Lying Close-grip Press

  5. Progression

    5. Jm Press

    99% match

    Triceps · Advanced · Compound

  7. Barbell Reverse Close-grip Bench PressPlay demonstration

    7. Barbell Reverse Close-grip Bench Press

    97% match

    Triceps · Intermediate · Compound

    The same equipment, taken with an underhand grip.

    • 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 reverse grip, hands shoulder-width apart.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Slowly lower the barbell down towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell is just above 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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Lying Close-grip Press
    • Primary muscle: triceps, the same as the Barbell Lying Close-grip Press
    • Equipment: free weights, the same as the Barbell Lying Close-grip Press
    • Body position: lying on your back, the same as the Barbell Lying Close-grip Press

Why You Might Need a Barbell Lying Close-grip Press Alternative

You may substitute the barbell close‑grip press for several practical reasons: shoulder or wrist pain with a straight bar, lack of a barbell, or a need for better triceps isolation. Biomechanically, the barbell version stresses elbow extension with some horizontal adduction; alternatives let you change grip, range of motion, or elbow angle to shift load between the triceps' long, lateral, and medial heads. For example, a neutral‑grip dumbbell press reduces rotational torque on the wrist, cue: retract the scapula and keep wrists neutral to offload the shoulder. Dips and JM presses allow heavier vertical and angled loading while maintaining high triceps activation.

Barbell Lying Close-grip Press FAQ

What muscles does Barbell Lying Close-grip Press work?

The lift primarily targets the triceps, especially the lateral and medial heads through elbow extension, while the long head assists depending on shoulder position. Secondary muscles include the pectoralis major and anterior deltoid because of horizontal pressing; keep elbows tucked to bias triceps over the chest.

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