10 Best EZ Bar French Press On Exercise Ball Alternatives for Limited Equipment

The EZ Bar French Press On Exercise Ball is done lying on your back with an EZ bar. Ranked closest by our scoring: the Exercise Ball Supine Triceps Extension, the Barbell Lying Close-grip Triceps Extension and the Barbell Lying Extension. Two harder versions, the EZ Bar Lying Close Grip Triceps Extension Behind Head and the EZ Barbell JM Bench Press, are listed below as progressions rather than swaps.

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

Original Exercise: EZ Bar French Press On Exercise Ball

EZ Bar French Press On Exercise BallPlay demonstration
Primary muscle
Triceps
Equipment
Ez-barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders

How to perform EZ Bar French Press On Exercise Ball
  1. Sit on an exercise ball and hold an EZ barbell with an overhand grip.
  2. Extend your arms straight up, keeping your elbows close to your head.
  3. Slowly lower the barbell behind your head by bending your elbows.
  4. Pause for a moment, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked EZ Bar French Press On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the EZ Bar French Press On Exercise Ball 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
    Exercise Ball Supine Triceps ExtensionPlay demonstration

    1. Exercise Ball Supine Triceps Extension

    95% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation

    A good swap when you have dumbbells to work with, and it still works the triceps.

    How to perform this exercise
    1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
    3. Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
    4. Pause for a moment, then raise the dumbbell back up 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 EZ Bar French Press On Exercise Ball
    • Equipment: free weights, the same as the EZ Bar French Press On Exercise Ball
    • Body position: lying on your back, the same as the EZ Bar French Press On Exercise Ball
  2. EZ Bar Lying Close Grip Triceps Extension Behind HeadPlay demonstration

    Progression

    2. EZ Bar Lying Close Grip Triceps Extension Behind Head

    93% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Isolation

    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 head at the end of the bench.
    2. Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
    3. Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
    4. Pause for a moment, then extend your arms back up 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 EZ Bar French Press On Exercise Ball
    • Equipment: free weights, the same as the EZ Bar French Press On Exercise Ball
    • Body position: lying on your back, the same as the EZ Bar French Press On Exercise Ball
    • Balance: easier to stay steady on than the EZ Bar French Press On Exercise Ball
  3. Barbell Lying Close-grip Triceps ExtensionPlay demonstration

    3. Barbell Lying Close-grip Triceps Extension

    93% match
    • Triceps
    • Barbell
    • Intermediate
    • Isolation

    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 head at the end of the bench.
    2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
    3. Extend your arms fully, lifting the barbell above your chest.
    4. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
    5. Pause for a moment at the bottom, then extend your arms back to the starting position.
    6. 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 EZ Bar French Press On Exercise Ball
    • Equipment: free weights, the same as the EZ Bar French Press On Exercise Ball
    • Body position: lying on your back, the same as the EZ Bar French Press On Exercise Ball
    • Balance: easier to stay steady on than the EZ Bar French Press On Exercise Ball
  4. Barbell Lying ExtensionPlay demonstration

    4. Barbell Lying Extension

    93% match
    • Triceps
    • Barbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
    3. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
    4. Pause for a moment, then extend your arms back up 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 EZ Bar French Press On Exercise Ball
    • Equipment: free weights, the same as the EZ Bar French Press On Exercise Ball
    • Body position: lying on your back, the same as the EZ Bar French Press On Exercise Ball
    • Balance: easier to stay steady on than the EZ Bar French Press On Exercise Ball
  5. Dumbbell Lying Elbow PressPlay demonstration

    5. Dumbbell Lying Elbow Press

    91% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
    2. Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
    3. Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the EZ Bar French Press On Exercise Ball
    • Primary muscle: triceps, the same as the EZ Bar French Press On Exercise Ball
    • Equipment: free weights, the same as the EZ Bar French Press On Exercise Ball
    • Body position: lying on your back, the same as the EZ Bar French Press On Exercise Ball
    • Balance: easier to stay steady on than the EZ Bar French Press On Exercise Ball
  6. Dumbbell Lying Triceps ExtensionPlay demonstration

    6. Dumbbell Lying Triceps Extension

    91% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
    2. Extend your arms straight up over your chest, keeping your elbows close to your body.
    3. Lower the dumbbells down towards your forehead, bending your elbows.
    4. Pause for a moment, then extend your arms back up 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 EZ Bar French Press On Exercise Ball
    • Equipment: free weights, the same as the EZ Bar French Press On Exercise Ball
    • Body position: lying on your back, the same as the EZ Bar French Press On Exercise Ball
    • Balance: easier to stay steady on than the EZ Bar French Press On Exercise Ball
  7. Barbell Reverse Close-grip Bench PressPlay demonstration

    7. Barbell Reverse Close-grip Bench Press

    89% 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 French Press On Exercise Ball
    • Primary muscle: triceps, the same as the EZ Bar French Press On Exercise Ball
    • Equipment: free weights, the same as the EZ Bar French Press On Exercise Ball
    • Body position: lying on your back, the same as the EZ Bar French Press On Exercise Ball
    • Balance: easier to stay steady on than the EZ Bar French Press On Exercise Ball
  8. Jm Press

    8. Jm Press

    89% 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 French Press On Exercise Ball
    • Primary muscle: triceps, the same as the EZ Bar French Press On Exercise Ball
    • Equipment: free weights, the same as the EZ Bar French Press On Exercise Ball
    • Body position: lying on your back, the same as the EZ Bar French Press On Exercise Ball
    • Balance: easier to stay steady on than the EZ Bar French Press On Exercise Ball
  9. Close-grip Dumbbell Press

    9. Close-grip Dumbbell Press

    89% 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 French Press On Exercise Ball
    • Primary muscle: triceps, the same as the EZ Bar French Press On Exercise Ball
    • Equipment: free weights, the same as the EZ Bar French Press On Exercise Ball
    • Body position: lying on your back, the same as the EZ Bar French Press On Exercise Ball
    • Balance: easier to stay steady on than the EZ Bar French Press On Exercise Ball
  10. EZ Barbell JM Bench PressPlay demonstration

    Progression

    10. EZ Barbell JM Bench Press

    89% 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 EZ Bar French Press On Exercise Ball
    • Primary muscle: triceps, the same as the EZ Bar French Press On Exercise Ball
    • Equipment: free weights, the same as the EZ Bar French Press On Exercise Ball
    • Body position: lying on your back, the same as the EZ Bar French Press On Exercise Ball
    • Balance: easier to stay steady on than the EZ Bar French Press On Exercise Ball

Why You Might Need an EZ Bar French Press On Exercise Ball Alternative

You may need an alternative because the exercise ball adds instability that reduces pure triceps loading or aggravates low‑back and shoulder issues. Equipment constraints or a desire to change muscle emphasis also drive substitutions. The French press on a ball biases shoulder extension and forces core stabilizers to assist; swapping to a bench or cable isolates elbow extension and increases triceps tension. For long‑head focus pick overhead variations; for lateral‑head emphasis use pushdowns with a pronated grip. Technique cue: keep the elbows stationary and move only at the elbow joint to maximize triceps activation and minimize shoulder compensation.

How to Choose the Right EZ Bar French Press On Exercise Ball Substitute

Match the substitute to the original's movement pattern, stability, and target triceps head. If you want the same supine position and long‑muscle length, choose bench skull crushers or close‑grip bench press; if you lack a bar, use single‑arm dumbbell extensions or cables. Consider joint health, cables provide a smoother resistance curve and reduce peak elbow stress. Prioritize progressive overload and time under tension for hypertrophy: use 6–12 reps or 8–15 reps with a controlled 2–3 second eccentric. Technique cue: for overhead work keep upper arms vertical and elbows pointing forward to bias the long head.

EZ Bar French Press On Exercise Ball FAQ

What muscles does EZ Bar French Press On Exercise Ball work?

The exercise primarily targets the triceps brachii, long, lateral, and medial heads, through elbow extension. Because you perform it on a ball you also recruit core and glute stabilizers plus shoulder extensors to maintain position; keep the elbows fixed to emphasize triceps activation.

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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