10 Best Body Tricep Press Alternatives for Home or Gym

The Body Tricep Press is done lying face down. Ranked closest by our scoring: the Triceps Press, the Narrow Push-up On Exercise Ball and the Medicine Ball Close Grip Push Up. Six harder versions, among them Push-ups - Close Triceps Position and the Body-up, are listed below as progressions rather than swaps.

Body Tricep Press

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

How to Do the Body Tricep Press

The steps for the Body Tricep Press itself, so you can judge how close each substitute below really is.

Triceps · Bodyweight · Beginner · Isolation

  1. Position a bar in a rack at chest height.
  2. 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.
  3. Begin by flexing the elbow, lowering yourself towards the bar.
  4. Pause, and then reverse the motion by extending the elbows.
  5. Progress from bodyweight by adding chains over your shoulders.

The 10 Best Body Tricep Press Alternatives

10 substitutes, ranked by how closely each one matches the Body Tricep 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.

  1. Triceps PressPlay demonstration

    1. Triceps Press

    91% match

    Triceps · Intermediate · Isolation

    The same equipment, done kneeling instead.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    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 10 to 15 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Body Tricep Press
    • Primary muscle: triceps, the same as the Body Tricep Press
    • Equipment: bodyweight only, the same as the Body Tricep Press
    • Body position: kneeling, not lying face down
  2. Push-ups - Close Triceps Position

    Progression

    2. Push-ups - Close Triceps Position

    94% match

    Triceps · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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 Body Tricep Press
    • Primary muscle: triceps, the same as the Body Tricep Press
    • Equipment: bodyweight only, the same as the Body Tricep Press
    • Body position: lying face down, the same as the Body Tricep Press

  3. Progression

    3. Body-up

    90% match

    Triceps · Intermediate · Compound

  5. Narrow Push-up On Exercise BallPlay demonstration

    5. Narrow Push-up On Exercise Ball

    89% match

    Triceps · Advanced · Compound

    A good swap when you have a stability ball to work with, and it still works the triceps.

    • Stability-ball
    How to perform it
    1. Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ball by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then 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
    • Movement: flat horizontal press, the same as the Body Tricep Press
    • Primary muscle: triceps, the same as the Body Tricep Press
    • Equipment: bodyweight only, the same as the Body Tricep Press
    • Body position: lying face down, the same as the Body Tricep Press
    • Balance: harder to stay steady on than the Body Tricep Press

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 Body Tricep Press 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.

Body Tricep Press FAQ

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.

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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