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.

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

Original Exercise: Body Tricep Press

Body Tricep Press
Primary muscle
Triceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation
How to perform Body Tricep Press
  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.
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Ranked 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. 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
    Triceps PressPlay demonstration

    1. Triceps Press

    91% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation

    The same equipment, done kneeling instead.

    How to perform this exercise
    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
    • Bodyweight
    • Intermediate
    • Compound

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

    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 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. Body-upPlay demonstration

    Progression

    3. Body-up

    90% 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 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
  4. Close-grip Push-up Off Of A Dumbbell

    Progression

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

    89% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    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 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
  5. Narrow Push-up On Exercise BallPlay demonstration

    5. Narrow Push-up On Exercise Ball

    89% match
    • Triceps
    • Stability-ball
    • Advanced
    • Compound

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

    How to perform this exercise
    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
  6. Diamond Push-upPlay demonstration

    Progression

    6. Diamond Push-up

    87% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
    2. Keep your body in a straight line from head to toe, engaging your core and glutes.
    3. Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
    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
    • 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
  7. Three Bench DipPlay demonstration

    Progression

    7. Three Bench Dip

    87% 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 Body Tricep Press
    • Equipment: bodyweight only, the same as the Body Tricep Press
    • Body position: seated, not lying face down
  8. Medicine Ball Close Grip Push UpPlay demonstration

    8. Medicine Ball Close Grip Push Up

    86% match
    • Triceps
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Push back up to the starting position, fully extending your arms.
    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 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
  9. Triceps Dips FloorPlay demonstration

    9. Triceps Dips Floor

    86% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. 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 Body Tricep Press
    • Equipment: bodyweight only, the same as the Body Tricep Press
    • Body position: seated, not lying face down
    • Balance: easier to stay steady on than the Body Tricep Press
  10. Triceps Dip (Between Benches)Play demonstration

    Progression

    10. Triceps Dip (Between Benches)

    86% 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 Body Tricep Press
    • Equipment: bodyweight only, the same as the Body Tricep Press
    • Body position: standing, not lying face down

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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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