10 Best Barbell Reverse Close-grip Bench Press Alternatives for Triceps Strength

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

The EZ Barbell JM Bench Press is the closest swap because it trades the straight bar of the Barbell Reverse Close-grip Bench Press for an angled EZ bar, your back still flat on the bench, arms extending above your chest. The grip turns overhand and sits slightly wider than shoulder width, and your elbows stay tucked as the bar comes to your chest, so the triceps keep doing the pressing. With no EZ bar either, the Barbell Lying Close-grip Press keeps the straight bar and the same narrow grip.

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

Original Exercise: Barbell Reverse Close-grip Bench Press

Barbell Reverse Close-grip Bench PressPlay demonstration
Primary muscle
Triceps
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Barbell Reverse Close-grip Bench Press
  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.
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Ranked Barbell Reverse Close-grip Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Reverse 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
    EZ Barbell JM Bench PressPlay demonstration

    1. EZ Barbell JM Bench Press

    97% 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
    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 Reverse Close-grip Bench Press
    • Primary muscle: triceps, the same as the Barbell Reverse Close-grip Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Close-grip Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Close-grip Bench Press
  2. Reverse Triceps Bench Press

    Progression

    2. Reverse Triceps Bench Press

    99% match
    • Triceps
    • Barbell
    • Advanced
    • Compound

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

    How to perform this exercise
    1. 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.
    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 Reverse Close-grip Bench Press
    • Primary muscle: triceps, the same as the Barbell Reverse Close-grip Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Close-grip Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Close-grip Bench Press
  3. Jm Press

    Progression

    3. Jm Press

    98% 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
    • Movement: flat horizontal press, the same as the Barbell Reverse Close-grip Bench Press
    • Primary muscle: triceps, the same as the Barbell Reverse Close-grip Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Close-grip Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Close-grip Bench Press
  4. Barbell Lying Close-grip PressPlay demonstration

    4. Barbell Lying Close-grip Press

    97% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound

    The same equipment, taken with a close grip.

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

    Progression

    5. Close-grip Barbell Bench Press

    97% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    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 Reverse Close-grip Bench Press
    • Primary muscle: triceps, the same as the Barbell Reverse Close-grip Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Close-grip Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Close-grip Bench Press
  6. Close-grip Ez-bar Press

    6. Close-grip Ez-bar Press

    96% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound
    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
    • Movement: flat horizontal press, the same as the Barbell Reverse Close-grip Bench Press
    • Primary muscle: triceps, the same as the Barbell Reverse Close-grip Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Close-grip Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Close-grip Bench Press
    • Balance: easier to stay steady on than the Barbell Reverse Close-grip Bench Press
  7. Ez-bar Close-grip Bench PressPlay demonstration

    7. Ez-bar Close-grip Bench Press

    96% 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
    • Movement: flat horizontal press, the same as the Barbell Reverse Close-grip Bench Press
    • Primary muscle: triceps, the same as the Barbell Reverse Close-grip Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Close-grip Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Close-grip Bench Press
    • Balance: easier to stay steady on than the Barbell Reverse Close-grip Bench Press
  8. Floor Press With Chains

    Progression

    8. Floor Press With Chains

    92% match
    • Triceps
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
    2. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together, pull the bar off of the hooks.
    3. Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
    4. Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

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

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

    9. Barbell Lying Close-grip Triceps Extension

    92% match
    • Triceps
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
    3. Extend your arms fully, lifting the barbell above your chest.
    4. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
    5. Pause for a moment at the bottom, 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
    • Primary muscle: triceps, the same as the Barbell Reverse Close-grip Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Close-grip Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Close-grip Bench Press
  10. Barbell Lying ExtensionPlay demonstration

    10. Barbell Lying Extension

    92% match
    • Triceps
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
    3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
    4. Pause for a moment, then extend your arms back up to the starting position.
    5. 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 Reverse Close-grip Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Close-grip Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Close-grip Bench Press

Why You Might Need a Barbell Reverse Close-grip Bench Press Alternative

A straight bar's fixed reverse grip does not sit comfortably in every wrist, and the Barbell Reverse Close-grip Bench Press lowers a loaded bar toward your chest, which some lifters would rather build up to first. Others just find the bench or rack taken, or want the same lift without turning their grip around. Most of the swaps keep you flat on a bench with your feet on the floor, lowering a bar to your chest with your elbows tucked and pressing it back up, so the triceps stay the main mover. Two turn the press into a lying extension, and one takes you off the bench onto the floor under a rack. What changes is the bar, the grip, and whether the lift stays a press or turns into a straight extension.

How to Choose the Right Barbell Reverse Close-grip Bench Press Substitute

If you have an EZ bar, take the EZ Barbell JM Bench Press: lie flat, feet planted, and lower the bar to your chest with elbows tucked, but the grip turns overhand and sits slightly wider. Stuck on a straight bar, the Barbell Lying Close-grip Press repeats the narrow grip without the reverse turn and lets the bar touch your chest before you press. If you want a stricter tempo, the Reverse Triceps Bench Press uses the same bar and grip but lowers the bar at least twice as slowly as you press it, holding the lockout for a second. To take the chest out of it, the Barbell Lying Close-grip Triceps Extension swaps the press for an extension from the same position: upper arms stay still while the elbows bend to lower the bar toward your forehead.

Barbell Reverse Close-grip Bench Press FAQ

Can I do the Barbell Reverse Close-grip Bench Press with an EZ bar instead?

Yes. The EZ Barbell JM Bench Press keeps you lying on your back with your feet flat on the floor, arms extending above your chest just like the original, but the angled EZ bar changes where your wrists sit. Your elbows stay tucked as you lower to your chest, so the triceps keep doing the pressing. Treat it as a near direct swap: the grip turns overhand and sits slightly wider, and nothing else in the setup changes.

Which alternative is harder than the original lift?

The Reverse Triceps Bench Press: same bar and reverse grip, but you lower at least twice as slowly as you press and hold the lockout for a second. The Floor Press With Chains moves you off the bench: you lie on the floor under a rack, lower until your upper arms touch the floor, pause, then press as fast as you can, with chains adding weight as your arms straighten.

How do I isolate the triceps without a chest press?

Take the Barbell Lying Close-grip Triceps Extension or the Barbell Lying Extension. Both keep you lying on the bench with your feet flat on the floor, but the bar travels toward your forehead in a straight extension rather than a press, with your upper arms held still, so the chest cannot help and the triceps do the lifting.

What keeps the same grip width without the reverse turn?

The Barbell Lying Close-grip Press. You lie flat, plant your feet and push a straight barbell away from your chest with the same narrow hand spacing, just without turning your palms around. Beyond the palm turn, the only difference in the steps is that this one lets the bar touch your chest before you press it back up.

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