10 Best Ez-bar Close-grip Bench Press Alternatives for Triceps Size

The Ez-bar Close-grip Bench Press is done lying on your back with an EZ bar. Ranked closest by our scoring: the Close-grip Ez-bar 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.

The Ez-bar Close-grip Bench Press has you lying on a bench with your elbows tucked, lowering the bar to your chest and pressing it back up. If a second EZ-bar is free, the Close-grip Ez-bar Press uses the same bar and the same narrow grip, so nothing about your setup has to change. Without an EZ-bar at all, the Barbell Close-grip Bench Press keeps the same tucked-elbow press on a straight bar.

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

Original Exercise: Ez-bar Close-grip Bench Press

Ez-bar Close-grip Bench PressPlay demonstration
Primary muscle
Triceps
Equipment
Ez-barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Ez-bar Close-grip Bench Press
  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.
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Ranked Ez-bar Close-grip Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Ez-bar Close-grip Bench 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Close-grip Ez-bar Press

    1. Close-grip Ez-bar Press

    99% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the triceps.

    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 Ez-bar Close-grip Bench Press
    • Primary muscle: triceps, the same as the Ez-bar Close-grip Bench Press
    • Equipment: free weights, the same as the Ez-bar Close-grip Bench Press
    • Body position: lying on your back, the same as the Ez-bar Close-grip Bench Press
  2. Barbell Close-grip Bench PressPlay demonstration

    2. Barbell Close-grip Bench Press

    99% 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, 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 Ez-bar Close-grip Bench Press
    • Primary muscle: triceps, the same as the Ez-bar Close-grip Bench Press
    • Equipment: free weights, the same as the Ez-bar Close-grip Bench Press
    • Body position: lying on your back, the same as the Ez-bar Close-grip Bench Press
  3. Barbell Lying Close-grip PressPlay demonstration

    3. Barbell Lying Close-grip Press

    99% match
    • Triceps
    • Barbell
    • Intermediate
    • 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 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 Ez-bar Close-grip Bench Press
    • Primary muscle: triceps, the same as the Ez-bar Close-grip Bench Press
    • Equipment: free weights, the same as the Ez-bar Close-grip Bench Press
    • Body position: lying on your back, the same as the Ez-bar Close-grip Bench Press
  4. EZ Barbell JM Bench PressPlay demonstration

    Progression

    4. EZ Barbell JM Bench Press

    99% match
    • Triceps
    • Ez-barbell
    • Advanced
    • Compound

    Pick this when you want a harder 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. 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 Ez-bar Close-grip Bench Press
    • Primary muscle: triceps, the same as the Ez-bar Close-grip Bench Press
    • Equipment: free weights, the same as the Ez-bar Close-grip Bench Press
    • Body position: lying on your back, the same as the Ez-bar Close-grip Bench Press
  5. Jm Press

    5. Jm Press

    98% match
    • Triceps
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
    2. Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
    3. As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
    4. Now go back to the starting position and start over.
    5. Repeat for the recommended amount 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 Ez-bar Close-grip Bench Press
    • Primary muscle: triceps, the same as the Ez-bar Close-grip Bench Press
    • Equipment: free weights, the same as the Ez-bar Close-grip Bench Press
    • Body position: lying on your back, the same as the Ez-bar Close-grip Bench Press
    • Balance: harder to stay steady on than the Ez-bar Close-grip Bench Press
  6. Reverse Triceps Bench Press

    6. Reverse Triceps Bench Press

    97% 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 Ez-bar Close-grip Bench Press
    • Primary muscle: triceps, the same as the Ez-bar Close-grip Bench Press
    • Equipment: free weights, the same as the Ez-bar Close-grip Bench Press
    • Body position: lying on your back, the same as the Ez-bar Close-grip Bench Press
  7. Barbell Reverse Close-grip Bench PressPlay demonstration

    7. Barbell Reverse Close-grip Bench Press

    96% match
    • Triceps
    • Barbell
    • Intermediate
    • 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 barbell with a reverse grip, hands shoulder-width apart.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Slowly lower the barbell down towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell is just above 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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Ez-bar Close-grip Bench Press
    • Primary muscle: triceps, the same as the Ez-bar Close-grip Bench Press
    • Equipment: free weights, the same as the Ez-bar Close-grip Bench Press
    • Body position: lying on your back, the same as the Ez-bar Close-grip Bench Press
    • Balance: harder to stay steady on than the Ez-bar Close-grip Bench Press
  8. Dumbbell Neutral Grip Bench PressPlay demonstration

    8. Dumbbell Neutral Grip Bench Press

    95% match
    • Triceps
    • Dumbbell
    • Intermediate
    • 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. 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 Ez-bar Close-grip Bench Press
    • Primary muscle: triceps, the same as the Ez-bar Close-grip Bench Press
    • Equipment: free weights, the same as the Ez-bar Close-grip Bench Press
    • Body position: lying on your back, the same as the Ez-bar Close-grip Bench Press
  9. Dumbbell Twisting Bench PressPlay demonstration

    9. Dumbbell Twisting Bench Press

    95% match
    • Triceps
    • Dumbbell
    • Intermediate
    • 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. 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 Ez-bar Close-grip Bench Press
    • Primary muscle: triceps, the same as the Ez-bar Close-grip Bench Press
    • Equipment: free weights, the same as the Ez-bar Close-grip Bench Press
    • Body position: lying on your back, the same as the Ez-bar Close-grip Bench Press
  10. Close-grip Dumbbell Press

    10. Close-grip Dumbbell Press

    94% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a dumbbell standing up on a flat bench.
    2. 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.
    3. 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.
    4. Initiate the movement by lowering the dumbbell to your chest.
    5. Return to the starting position by extending the elbows.

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

    Why this matches
    • Movement: flat horizontal press, the same as the Ez-bar Close-grip Bench Press
    • Primary muscle: triceps, the same as the Ez-bar Close-grip Bench Press
    • Equipment: free weights, the same as the Ez-bar Close-grip Bench Press
    • Body position: lying on your back, the same as the Ez-bar Close-grip Bench Press
    • Balance: harder to stay steady on than the Ez-bar Close-grip Bench Press

Why You Might Need an Ez-bar Close-grip Bench Press Alternative

The Ez-bar Close-grip Bench Press needs one bar that also gets used for curls, so a busy gym or a shared rack can leave it out of reach. The barbell and EZ-bar options keep you lying on a bench with your elbows tucked, lowering to your chest and pressing back up, and only change what you hold. A straight bar gives you the Barbell Close-grip Bench Press or the Barbell Lying Close-grip Press, pressed the same way. Dumbbells let each arm move on its own path instead of sharing one bar, which suits training at home with no rack at all. The EZ Barbell JM Bench Press stays on the same cambered bar but sets an overhand grip slightly wider than shoulder width, with the elbows still tucked.

How to Choose the Right Ez-bar Close-grip Bench Press Substitute

If an EZ-bar is free, the Close-grip Ez-bar Press uses the same bar and the same close grip. If the EZ-bar is taken, the Barbell Close-grip Bench Press keeps the same tucked elbows on a straight bar, as does the Barbell Lying Close-grip Press. Training at home or without a rack, the Dumbbell Neutral Grip Bench Press lets each arm press on its own path with your palms facing each other, and the Dumbbell Twisting Bench Press turns your palms toward you as you lower. With only one dumbbell, the Close-grip Dumbbell Press has you hold it in both hands with your shoulders across the bench. If you want to keep the cambered bar but change the grip, the EZ Barbell JM Bench Press moves your hands slightly wider than shoulder width with your elbows still tucked.

Ez-bar Close-grip Bench Press FAQ

Can I do the Ez-bar Close-grip Bench Press at home?

Yes, with a bench and dumbbells. The Dumbbell Neutral Grip Bench Press has each arm press its own dumbbell with your palms facing each other, and it needs no barbell or rack. The Dumbbell Twisting Bench Press and the Close-grip Dumbbell Press also work at home on a flat bench.

What if my gym has no EZ-bar?

Use the Barbell Close-grip Bench Press or the Barbell Lying Close-grip Press. Both keep you lying on a bench with your elbows tucked, lowering a straight bar to your chest instead of a cambered one and pressing it back up. Either works if a rack and a flat bench are free.

How do I make the press harder once it feels easy?

Try the Jm Press. It starts like a close-grip bench press with the bar lined up over your upper chest, lowers the way a lying triceps extension does, lets the upper arms roll back about an inch at the halfway point, then presses back up with the triceps. That extension-and-press path asks more of you than a plain tucked press.

Which alternative uses the same bar and grip?

The Close-grip Ez-bar Press. It uses the same cambered bar and the same narrow grip, lowering to your lower chest with your elbows in before you press back up. Reach for it first when an EZ-bar is available somewhere else in the gym.

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