10 Best Dumbbell Close-grip Press Alternatives for Triceps Strength
If you can't do the Dumbbell Close-grip Press, use close-grip barbell bench press, weighted dips, cable pushdowns, skull crushers, or diamond push-ups. Choose an option that still emphasizes elbow extension — keep elbows tucked and press through the palms to maximize triceps activation and limit shoulder involvement.
Original Exercise: Dumbbell Close-grip Press
How to Perform Dumbbell Close-grip Press
- Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
- Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
- As you exhale, use your triceps to lift the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Best Dumbbell Close-grip Press Alternatives
1. Dumbbell Neutral Grip Bench Press
99.9% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
- Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
- Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
2. Dumbbell Twisting Bench Press
99.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
- Extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower the dumbbells down towards your chest, keeping your elbows close to your body.
- As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
3. Close-Grip Dumbbell Press
99.2% MatchHow to perform this exercise
- Place a dumbbell standing up on a flat bench.
- 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.
- 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.
- Initiate the movement by lowering the dumbbell to your chest.
- Return to the starting position by extending the elbows.
4. Barbell Lying Close-grip Press
96% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
5. Close-Grip Barbell Bench Press
96% MatchHow to perform this exercise
- Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- 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.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
6. Ez Barbell Jm Bench Press
95.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows tucked in close to your body.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
7. Dumbbell Floor Press
95.4% MatchHow to perform this exercise
- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
8. Barbell Close-grip Bench Press
95.2% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
9. Ez-bar Close-grip Bench Press
95.2% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
10. Close-Grip EZ-Bar Press
95.2% MatchHow to perform this exercise
- Lie on a flat bench with an EZ bar loaded to an appropriate weight.
- 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.
- Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
- Repeat.
Why You Might Need a Dumbbell Close-grip Press Alternative
You may substitute the Dumbbell Close-grip Press because of equipment limits, shoulder or wrist pain, or specific training goals. A barbell close-grip bench press preserves the same horizontal pressing pattern while allowing heavier loads; dips load the triceps through a longer range of motion; cable pushdowns isolate elbow extension with constant tension. Pick substitutions that reproduce the triceps-dominant elbow-extension torque — cue: keep elbows close to your ribs and drive through full extension to emphasize the lateral and medial heads while minimizing pectoral drive.
How to Choose the Right Substitute
Select a substitute based on available equipment, desired loading pattern, and joint tolerance. For heavy compound overload, use a close-grip barbell bench press or weighted dips; for controlled isolation, choose cable pushdowns or skull crushers. Prioritize movement that emphasizes elbow extension rather than shoulder horizontal adduction — cue: initiate the movement by extending the elbow, not by pushing the shoulders forward. Also consider range of motion, grip position, and ability to progressively add weight while maintaining clean elbow tracking.
Frequently Asked Questions
What muscles does Dumbbell Close-grip Press work?
The Dumbbell Close-grip Press primarily targets the triceps (lateral and medial heads) with secondary stress on the pecs and anterior deltoids. Keep elbows tucked and focus on elbow extension to bias triceps activation and reduce shoulder contribution.
What is the best bodyweight alternative to Dumbbell Close-grip Press?
Diamond push-ups are the top bodyweight substitute because they narrow the hand position and emphasize elbow extension. Place hands under the sternum with thumbs and index fingers forming a triangle, keep elbows close, and drive through the palms to maximize triceps load.
Can I build muscle without doing Dumbbell Close-grip Press?
Yes. You can build triceps mass with weighted dips, close-grip barbell presses, skull crushers, and progressive cable pushdowns. Track progressive overload, maintain full range of motion, and cue strict elbow extension to ensure consistent triceps hypertrophy.
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