10 Best Body Tricep Press Alternatives for Home or Gym
If you can’t perform the Body Tricep Press, use close-grip push-ups, bench dips, triceps dips, incline bodyweight extensions, or banded overhead extensions. Each option preserves elbow-extension loading of the triceps while changing leverage or joint stress. Focus on elbow tuck and full extension to maximize triceps activation and maintain tension.
Original Exercise: Body Tricep Press
How to Perform Body Tricep Press
- Position a bar in a rack at chest height.
- Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
- Begin by flexing the elbow, lowering yourself towards the bar.
- Pause, and then reverse the motion by extending the elbows.
- Progress from bodyweight by adding chains over your shoulders.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best Body Tricep Press Alternatives
1. Body-up
89.7% MatchHow to perform this exercise
- 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.
- Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
2. Close-Grip Push-Up Off Of A Dumbbell
88.9% MatchHow to perform this exercise
- 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.
- Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
3. Diamond Push-up
87.3% MatchHow to perform this exercise
- Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to toe, engaging your core and glutes.
- Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
4. Close-grip Push-up (on Knees)
85.2% MatchHow to perform this exercise
- Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
- Pause for a moment when your chest is just above the ground.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
5. Close-grip Push-up
83.9% MatchHow to perform this exercise
- Start in a high plank position with your hands placed close together, directly under your shoulders.
- Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
6. Bench Dip On Floor
81.4% MatchHow to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
7. Bench Dip (knees Bent)
80.9% MatchHow to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
8. Band Close-grip Push-up
79.7% MatchHow to perform this exercise
- Place a band around your upper arms, just above the elbows.
- Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
9. Dumbbell Seated Bent Over Triceps Extension
77.4% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
- Bend forward at the waist, keeping your back straight and your head up.
- Extend your arms straight back, keeping your elbows close to your head.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
10. Exercise Ball Dip
77.4% MatchHow to perform this exercise
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Place your hands on the ball beside your hips, fingers pointing forward.
- Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.
- Lower your body back down by bending your elbows, keeping them close to your sides.
- Repeat for the desired number of repetitions.
Why You Might Need a Body Tricep Press Alternative
You may substitute the Body Tricep Press for joint pain, limited mobility, lack of a stable surface, or to break a strength plateau. Shoulder or wrist discomfort often means changing hand placement or leverage to reduce compressive forces; for example, switching to a bench dip shifts load away from the wrist and increases triceps torque. If you need more progressive overload, use weighted dips or band resistance to increase tension through elbow extension. Alternatives also let you emphasize different triceps heads: incline extensions bias the long head via shoulder flexion, while close-grip pushing targets the lateral head through a narrower elbow path.
How to Choose the Right Substitute
Pick a substitute based on load capacity, joint comfort, and the triceps head you want to emphasize. If you need a high-load option, choose weighted dips or close-grip bench presses to increase axial and horizontal force. For wrist or shoulder issues, use neutral-grip banded extensions or incline bodyweight extensions to lower compressive shear. Assess biomechanics: keep elbows tucked to isolate triceps, avoid excessive shoulder abduction to limit deltoid takeover, and progress by increasing sets, tempo, or band tension. Always cue a slow eccentric, full elbow extension, and controlled scapular position to maximize muscle activation and reduce compensation.
Frequently Asked Questions
What muscles does Body Tricep Press work?
The Body Tricep Press primarily loads the triceps brachii through elbow extension, engaging all three heads (long, lateral, medial) to varying degrees. It also recruits the anterior deltoid and pectoralis major as stabilizers, and the forearm extensors help maintain wrist position during the press.
What is the best bodyweight alternative to Body Tricep Press?
The diamond (close‑hand) push-up is the top bodyweight substitute because it narrows elbow tracking to increase triceps torque. Cue a tight core, hands under chest in a diamond, and keep elbows tucked while driving to full extension to maximize triceps activation.
Can I build muscle without doing Body Tricep Press?
Yes. You can achieve hypertrophy with other triceps-focused movements—weighted dips, close-grip presses, banded extensions, and controlled eccentrics all work. Prioritize progressive overload, full range of motion, and strict elbow control to ensure the triceps receive consistent tension and stimulus.
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