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 Close-grip Push-up Off Of A Dumbbell, the Bench Dip (Knees Bent) and the Triceps Dip.

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.

  1. Best match
    Close-grip Push-up Off Of A Dumbbell

    1. Close-grip Push-up Off Of A Dumbbell

    79% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a pause at the contracted position, repeat the movement for the prescribed amount 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Bench Dip (Knees Bent)Play demonstration

    2. Bench Dip (Knees Bent)

    77% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell Reverse Close-grip Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  3. Triceps DipPlay demonstration

    3. Triceps Dip

    77% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself 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
    • Primary muscle: triceps, the same as the Barbell Reverse Close-grip Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  4. Bench Dip On FloorPlay demonstration

    4. Bench Dip On Floor

    76% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. 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 Reverse Close-grip Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  5. Body-upPlay demonstration

    5. Body-up

    76% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body 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
    • Primary muscle: triceps, the same as the Barbell Reverse Close-grip Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Push-ups - Close Triceps Position

    6. Push-ups - Close Triceps Position

    76% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Triceps Dip (Between Benches)Play demonstration

    7. Triceps Dip (Between Benches)

    76% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself 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
    • Primary muscle: triceps, the same as the Barbell Reverse Close-grip Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  8. Three Bench DipPlay demonstration

    8. Three Bench Dip

    75% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself 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
    • Primary muscle: triceps, the same as the Barbell Reverse Close-grip Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
    • Balance: easier to stay steady on than the Barbell Reverse Close-grip Bench Press
  9. Close-grip Push-upPlay demonstration

    9. Close-grip Push-up

    74% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands placed close together, directly under your shoulders.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. Push through your palms to extend your arms and return to the starting position.
    4. 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Close-grip Push-up (On Knees)Play demonstration

    10. Close-grip Push-up (On Knees)

    73% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
    2. Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
    3. Pause for a moment when your chest is just above the ground.
    4. Push through your palms to straighten your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

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.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology