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.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Barbell Lying Close-grip Press
- Primary muscle
- Triceps
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Chest, Shoulders
How to perform Barbell Lying Close-grip 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, 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.
Ranked 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. 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. EZ Barbell JM Bench Press
99% match- Triceps
- Ez-barbell
- Advanced
- 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 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 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
Progression
2. Close-grip Barbell Bench Press
99% match- Triceps
- Barbell
- Intermediate
- Compound
Pick this when you want a harder version that still works the triceps.
How to perform this exercise
- 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.
- 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 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
3. Close-grip Ez-bar Press
99% match- Triceps
- Ez-barbell
- Intermediate
- Compound
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 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
4. 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 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
Progression
5. Jm Press
99% match- Triceps
- Barbell
- Advanced
- Compound
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 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
Progression
6. Reverse Triceps Bench Press
98% 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 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
- Triceps
- Barbell
- Intermediate
- Compound
The same equipment, taken with an underhand grip.
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 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
- 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 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
9. Barbell Lying Extension
95% 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 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
- 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 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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