10 Best Close-grip Ez-bar Press Alternatives for Triceps Growth

The Close-grip Ez-bar Press is done lying on your back with an EZ bar. Ranked closest by our scoring: the Ez-bar Close-grip Bench Press, the Barbell Close-grip Bench Press and the Barbell Lying Close-grip Press. A harder version, the EZ Barbell JM Bench Press, is listed below as a progression rather than a swap.

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

Original Exercise: Close-grip Ez-bar Press

Close-grip Ez-bar Press
Primary muscle
Triceps
Equipment
Ez-barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Close-grip Ez-bar Press
  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.
Filter Close-grip Ez-bar Press alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Close-grip Ez-bar Press Alternatives

10 substitutes, ranked by how closely each one matches the Close-grip Ez-bar 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-bar Close-grip Bench PressPlay demonstration

    1. Ez-bar Close-grip Bench Press

    99% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound

    It uses the same equipment and 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 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 Close-grip Ez-bar Press
    • Primary muscle: triceps, the same as the Close-grip Ez-bar Press
    • Equipment: free weights, the same as the Close-grip Ez-bar Press
    • Body position: lying on your back, the same as the Close-grip Ez-bar Press
  2. Barbell Close-grip Bench PressPlay demonstration

    2. Barbell Close-grip Bench Press

    99% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell 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 barbell with a close grip, slightly narrower than shoulder-width apart.
    3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
    4. Pause for a moment when the barbell touches your chest.
    5. Push the barbell back up to the starting position, fully extending your arms.
    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 Close-grip Ez-bar Press
    • Primary muscle: triceps, the same as the Close-grip Ez-bar Press
    • Equipment: free weights, the same as the Close-grip Ez-bar Press
    • Body position: lying on your back, the same as the Close-grip Ez-bar Press
  3. Barbell Lying Close-grip PressPlay demonstration

    3. Barbell Lying Close-grip Press

    99% match
    • Triceps
    • 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 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 Close-grip Ez-bar Press
    • Primary muscle: triceps, the same as the Close-grip Ez-bar Press
    • Equipment: free weights, the same as the Close-grip Ez-bar Press
    • Body position: lying on your back, the same as the Close-grip Ez-bar Press
  4. EZ Barbell JM Bench PressPlay demonstration

    Progression

    4. EZ Barbell JM Bench Press

    99% match
    • Triceps
    • Ez-barbell
    • Advanced
    • Compound

    Pick this when you want a harder version that 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 Close-grip Ez-bar Press
    • Primary muscle: triceps, the same as the Close-grip Ez-bar Press
    • Equipment: free weights, the same as the Close-grip Ez-bar Press
    • Body position: lying on your back, the same as the Close-grip Ez-bar Press
  5. Jm Press

    5. 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 Close-grip Ez-bar Press
    • Primary muscle: triceps, the same as the Close-grip Ez-bar Press
    • Equipment: free weights, the same as the Close-grip Ez-bar Press
    • Body position: lying on your back, the same as the Close-grip Ez-bar Press
    • Balance: harder to stay steady on than the Close-grip Ez-bar Press
  6. Reverse Triceps Bench Press

    6. Reverse Triceps Bench Press

    97% match
    • Triceps
    • Barbell
    • Advanced
    • Compound
    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 Close-grip Ez-bar Press
    • Primary muscle: triceps, the same as the Close-grip Ez-bar Press
    • Equipment: free weights, the same as the Close-grip Ez-bar Press
    • Body position: lying on your back, the same as the Close-grip Ez-bar Press
  7. Barbell Reverse Close-grip Bench PressPlay demonstration

    7. Barbell Reverse Close-grip Bench Press

    96% match
    • Triceps
    • 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 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.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Close-grip Ez-bar Press
    • Primary muscle: triceps, the same as the Close-grip Ez-bar Press
    • Equipment: free weights, the same as the Close-grip Ez-bar Press
    • Body position: lying on your back, the same as the Close-grip Ez-bar Press
    • Balance: harder to stay steady on than the Close-grip Ez-bar Press
  8. Dumbbell Neutral Grip Bench PressPlay demonstration

    8. Dumbbell Neutral Grip Bench Press

    95% match
    • Triceps
    • Dumbbell
    • 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. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
    3. Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
    4. Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending 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 Close-grip Ez-bar Press
    • Primary muscle: triceps, the same as the Close-grip Ez-bar Press
    • Equipment: free weights, the same as the Close-grip Ez-bar Press
    • Body position: lying on your back, the same as the Close-grip Ez-bar Press
  9. Dumbbell Twisting Bench PressPlay demonstration

    9. Dumbbell Twisting Bench Press

    95% match
    • Triceps
    • Dumbbell
    • 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. Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
    3. Extend your arms straight up over your chest, keeping a slight bend in your elbows.
    4. Lower the dumbbells down towards your chest, keeping your elbows close to your body.
    5. As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
    6. Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.
    7. As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.
    8. 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 Close-grip Ez-bar Press
    • Primary muscle: triceps, the same as the Close-grip Ez-bar Press
    • Equipment: free weights, the same as the Close-grip Ez-bar Press
    • Body position: lying on your back, the same as the Close-grip Ez-bar Press
  10. Close-grip Dumbbell Press

    10. Close-grip Dumbbell Press

    94% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a dumbbell standing up on a flat bench.
    2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
    3. Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
    4. Initiate the movement by lowering the dumbbell to your chest.
    5. Return to the starting position by extending the elbows.

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

    Why this matches
    • Movement: flat horizontal press, the same as the Close-grip Ez-bar Press
    • Primary muscle: triceps, the same as the Close-grip Ez-bar Press
    • Equipment: free weights, the same as the Close-grip Ez-bar Press
    • Body position: lying on your back, the same as the Close-grip Ez-bar Press
    • Balance: harder to stay steady on than the Close-grip Ez-bar Press

Why You Might Need a Close-grip Ez-bar Press Alternative

You may need substitutes for joint pain, lack of an EZ-bar, or programming variety. The EZ-bar angle can reduce wrist strain but still load elbows, so wrist or elbow irritation may force a swap. Alternatives let you change load distribution: dips increase long-head activation through greater shoulder extension, close-grip barbell shifts load to the lateral and medial heads, and JM presses blend pressing with elbow extension to isolate triceps. Use technique cues, keep scapulae retracted and elbows tucked 30-45 degrees, to maintain triceps emphasis and protect the shoulder. Substitutes also let you progress with different implements or single-arm work to fix imbalances.

Close-grip Ez-bar Press FAQ

What muscles does Close-grip Ez-bar Press work?

The Close-grip EZ-bar Press primarily loads the triceps (lateral, medial, and some long-head). It also recruits the sternocostal pec major and anterior deltoid as synergists. Because the grip narrows the bar path and reduces shoulder abduction, elbow extension torque increases, biasing triceps activation.

Can I build muscle without doing Close-grip Ez-bar Press?

Yes. You can develop triceps size and strength using other compound presses, dips, JM presses, and targeted extensions as long as you apply progressive overload. Track load, reps, and eccentric control; ensure elbow extension remains the primary movement to drive triceps hypertrophy.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

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