10 Best Dumbbell Close-grip Press Alternatives for Triceps Strength

The Dumbbell Close-grip Press is done seated with dumbbells. Ranked closest by our scoring: the Weighted Bench Dip, the Dumbbell Neutral Grip Bench Press and the Dumbbell Twisting Bench Press.

The Dumbbell Close-grip Press starts seated on a flat bench, holds the dumbbells at shoulder width with your palms turned away from you, lowers them to your sides until they sit about level with your chest, then has your triceps drive them back up. The Weighted Bench Dip tops the list: you grip the edge of a bench, slide your butt off it, bend your elbows until your upper arms are parallel to the floor, then straighten your arms to push back up.

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

Original Exercise: Dumbbell Close-grip Press

Dumbbell Close-grip PressPlay demonstration
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Dumbbell Close-grip Press
  1. Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
  2. 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.
  3. 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.
  4. As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
  5. As you exhale, use your triceps to lift the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Dumbbell Close-grip Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Close-grip 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.

  1. Best match
    Weighted Bench DipPlay demonstration

    1. Weighted Bench Dip

    95% match
    • Triceps
    • Weighted
    • Advanced
    • Compound

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

    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. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening 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
    • Primary muscle: triceps, the same as the Dumbbell Close-grip Press
    • Equipment: free weights, the same as the Dumbbell Close-grip Press
    • Body position: seated, the same as the Dumbbell Close-grip Press
  2. Dumbbell Neutral Grip Bench PressPlay demonstration

    2. Dumbbell Neutral Grip Bench Press

    92% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Compound

    Pick this when you want an easier 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. 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 Dumbbell Close-grip Press
    • Primary muscle: triceps, the same as the Dumbbell Close-grip Press
    • Equipment: free weights, the same as the Dumbbell Close-grip Press
    • Body position: lying on your back, not seated
  3. Dumbbell Twisting Bench PressPlay demonstration

    3. Dumbbell Twisting Bench Press

    91% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Compound

    The same equipment, done lying on your back instead.

    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 Dumbbell Close-grip Press
    • Primary muscle: triceps, the same as the Dumbbell Close-grip Press
    • Equipment: free weights, the same as the Dumbbell Close-grip Press
    • Body position: lying on your back, not seated
  4. Dumbbell Seated Bent Over Triceps ExtensionPlay demonstration

    4. Dumbbell Seated Bent Over Triceps Extension

    90% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
    2. Bend forward at the waist, keeping your back straight and your head up.
    3. Extend your arms straight back, keeping your elbows close to your head.
    4. Pause for a moment, then slowly lower the dumbbells back 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
    • Primary muscle: triceps, the same as the Dumbbell Close-grip Press
    • Equipment: free weights, the same as the Dumbbell Close-grip Press
    • Body position: seated, the same as the Dumbbell Close-grip Press
  5. Barbell Lying Close-grip PressPlay demonstration

    5. Barbell Lying Close-grip Press

    88% 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, 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 Dumbbell Close-grip Press
    • Primary muscle: triceps, the same as the Dumbbell Close-grip Press
    • Equipment: free weights, the same as the Dumbbell Close-grip Press
    • Body position: lying on your back, not seated
  6. Close-grip Barbell Bench Press

    6. Close-grip Barbell Bench Press

    88% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. 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.
    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 Dumbbell Close-grip Press
    • Primary muscle: triceps, the same as the Dumbbell Close-grip Press
    • Equipment: free weights, the same as the Dumbbell Close-grip Press
    • Body position: lying on your back, not seated
  7. Reverse Triceps Bench Press

    7. Reverse Triceps Bench Press

    88% 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 Dumbbell Close-grip Press
    • Primary muscle: triceps, the same as the Dumbbell Close-grip Press
    • Equipment: free weights, the same as the Dumbbell Close-grip Press
    • Body position: lying on your back, not seated
  8. Dumbbell Floor Press

    8. Dumbbell Floor Press

    87% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
    2. 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.
    3. Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

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

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Close-grip Press
    • Primary muscle: triceps, the same as the Dumbbell Close-grip Press
    • Equipment: free weights, the same as the Dumbbell Close-grip Press
    • Body position: lying on your back, not seated
  9. EZ Barbell JM Bench PressPlay demonstration

    9. EZ Barbell JM Bench Press

    87% match
    • Triceps
    • Ez-barbell
    • Advanced
    • 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 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 Dumbbell Close-grip Press
    • Primary muscle: triceps, the same as the Dumbbell Close-grip Press
    • Equipment: free weights, the same as the Dumbbell Close-grip Press
    • Body position: lying on your back, not seated
  10. Close-grip Ez-bar Press

    10. Close-grip Ez-bar Press

    87% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound
    How to perform this exercise
    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.

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

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Close-grip Press
    • Primary muscle: triceps, the same as the Dumbbell Close-grip Press
    • Equipment: free weights, the same as the Dumbbell Close-grip Press
    • Body position: lying on your back, not seated

Why You Might Need a Dumbbell Close-grip Press Alternative

A swap makes sense when the dumbbells you need are already in use, when the gym only has a barbell or an EZ bar free, or when you train at home without a matching pair to hand. The Dumbbell Close-grip Press is a press your triceps finish, and every swap still ends with the arms straightening against a load. Some change what sits in your hands, a straight barbell, an EZ bar, or a reversed grip, which changes how the bar sits in your wrists without changing what the exercise asks of your arms. Others drop the weights entirely or move the setup to the floor, so a busy rack stops mattering.

How to Choose the Right Dumbbell Close-grip Press Substitute

If a bench is all you have free, the Weighted Bench Dip needs nothing more than its edge and your own bodyweight. To keep the dumbbells, the Dumbbell Neutral Grip Bench Press has you lie flat and lower them toward your chest with elbows close to your body and palms facing each other. If the dumbbells are taken but a barbell is free, the Barbell Lying Close-grip Press keeps a close grip and lets you load one bar instead of two dumbbells. With only an EZ bar on hand, the EZ Barbell JM Bench Press moves your hands out slightly wider on a bent bar. For a new angle on the dumbbells of the Dumbbell Close-grip Press, the Dumbbell Seated Bent Over Triceps Extension has you sit, bend forward at the waist, and extend your arms straight back.

Dumbbell Close-grip Press FAQ

Can I do the Dumbbell Close-grip Press at home?

Yes, if you own a pair of dumbbells and a bench. The Dumbbell Neutral Grip Bench Press and the Dumbbell Twisting Bench Press use a bench too, and the Dumbbell Floor Press needs only floor space instead, with your upper arms stopping against the ground at the bottom of each rep.

What should I use if I only have a barbell or an EZ bar?

The Barbell Lying Close-grip Press and the Close-grip Barbell Bench Press keep a close grip on a straight barbell. With an EZ bar, the Close-grip Ez-bar Press uses a narrow grip with elbows in, while the EZ Barbell JM Bench Press moves the hands slightly wider with elbows still tucked. Each loads one bar in both hands instead of two dumbbells.

Which swap should I try first?

The Weighted Bench Dip. It needs only the edge of a bench, and your triceps straighten your arms to push your body back up from the bottom, where your upper arms sit parallel to the floor. Your hands stay on the bench with fingers pointing forward, so it swaps the dumbbells for your own weight.

How do I add a new demand without changing equipment?

The Dumbbell Twisting Bench Press keeps the same dumbbells but adds a wrist twist, turning your palms toward you as you lower the weight and back away as you press it up. You still lie flat on the bench with your elbows close to your body, so only the wrist action is new.

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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