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.

Close-grip Ez-bar Press

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

How to Do the Close-grip Ez-bar Press

The steps for the Close-grip Ez-bar Press itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Ez-barbell · Intermediate · Compound

  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.

The 10 Best 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. 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Ez-bar Close-grip Bench PressPlay demonstration

    1. Ez-bar Close-grip Bench Press

    99% match

    Triceps · Intermediate · Compound

    It uses the same equipment and still works the triceps.

    • Ez-barbell
    How to perform it
    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 · Intermediate · Compound

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

    • Barbell
    How to perform it
    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
  4. EZ Barbell JM Bench PressPlay demonstration

    Progression

    4. EZ Barbell JM Bench Press

    99% match

    Triceps · Advanced · Compound

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

    • Ez-barbell
    How to perform it
    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

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.

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