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.

Dumbbell Close-grip PressWatch the Dumbbell Close-grip Press

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

How to Do the Dumbbell Close-grip Press

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

Triceps, with chest, shoulders · Dumbbell · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

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

  1. Weighted Bench DipPlay demonstration

    1. Weighted Bench Dip

    95% match

    Triceps · Advanced · Compound

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

    • Weighted
    How to perform it
    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 · Intermediate · Compound

    Pick this when you want an easier version that still works the triceps.

    • Dumbbell
    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. 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 · Intermediate · Compound

    The same equipment, done lying on your back instead.

    • Dumbbell
    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. 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
  5. Barbell Lying Close-grip PressPlay demonstration

    5. Barbell Lying Close-grip Press

    88% 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, 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

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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