10 Best Close-grip Push-up Alternatives for At-Home Triceps Training
If you can’t perform close-grip push-ups, use diamond push-ups, bench dips, parallel-bar dips, banded triceps extensions, or close-grip bench press to target the same triceps-driven elbow extension. For example, perform diamond push-ups with your hands in a diamond under the sternum and elbows tracking close to the ribs to maximize triceps activation.
Original Exercise: Close-grip Push-up
How to Perform Close-grip Push-up
- 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.
Best Close-grip Push-up Alternatives
1. Close-grip Push-up (on Knees)
98.7% 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.
2. Diamond Push-up
95.4% 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.
3. Close-Grip Push-Up Off Of A Dumbbell
95% 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.
4. Body-up
90.2% 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.
5. Band Close-grip Push-up
84.2% 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.
6. Body Tricep Press
83.9% MatchHow to perform this exercise
- 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.
7. Bench Dip (knees Bent)
83% 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. Bench Dip On Floor
82.4% 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.
9. Clock Push-up
79.9% MatchHow to perform this exercise
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- As you lower, rotate your body to the left, extending your left arm straight out to the side.
- Push back up to the starting position, while rotating your body to the center.
- Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
10. Exercise Ball Dip
79.6% 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 Close-grip Push-up Alternative
You might swap close-grip push-ups due to wrist pain, limited shoulder mobility, or a need for greater progressive overload. Alternatives let you change hand position, grip neutrality, or external load to shift stress off the wrists and increase triceps recruitment. For wrist issues pick neutral-grip dips or banded extensions; for strength progression use close-grip bench press or weighted dips. Keep elbows tucked and scapula stable to preserve triceps-dominant movement and control joint loading while maintaining effective elbow extension mechanics.
How to Choose the Right Substitute
Choose a substitute based on equipment, pain history, and the overload pathway you need. If you lack weights, pick diamond push-ups or banded triceps extensions and use slower eccentrics to increase time under tension; cue a slow 3–4 second lowering phase. If you need progressive overload, use close-grip bench press or weighted dips and add small increments of load. For shoulder or wrist pain select neutral-grip variations and focus on keeping elbows close to the torso to emphasize the triceps rather than the anterior deltoid.
Frequently Asked Questions
What muscles does Close-grip Push-up work?
Close-grip push-ups primarily target the triceps brachii via elbow extension while the pecs and anterior deltoids assist. Tucking the elbows close to the ribs increases lateral and medial triceps activation and reduces shoulder shear, improving elbow-driven force production.
What is the best bodyweight alternative to Close-grip Push-up?
Diamond push-ups are the best direct bodyweight substitute because the narrow hand placement concentrates load on the triceps. Set your hands in a diamond under the sternum, keep a rigid plank, and drive through the palms while elbows track close to maximize triceps recruitment.
Can I build muscle without doing Close-grip Push-up?
Yes—progressive overload and adequate volume drive hypertrophy regardless of the exact movement. Use weighted dips, close-grip bench press, banded triceps extensions, or increase intensity on diamond push-ups with a weighted vest or slower eccentrics to overload the triceps and stimulate growth.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →