5 EZ Barbell Decline Close Grip Face Press Alternatives for Triceps
If you can’t perform the EZ Barbell Decline Close Grip Face Press, use close-grip decline dumbbell presses, JM presses, weighted dips, decline skull crushers, or cable decline triceps pushdowns. Emphasize elbow extension, tuck elbows 30–45° to load triceps heads, and maintain a slow 2–3 second eccentric to protect the elbow joint.
Original Exercise: EZ Barbell Decline Close Grip Face Press
How to Perform EZ Barbell Decline Close Grip Face Press
- Lie on a decline bench with your head lower than your feet.
- Grasp the ez barbell with a close grip, palms facing each other.
- Extend your arms straight up above your chest, keeping your elbows close to your body.
- Lower the barbell towards your forehead by bending your elbows.
- Pause for a moment, then press the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Best EZ Barbell Decline Close Grip Face Press Alternatives
1. Decline Close-Grip Bench To Skull Crusher
93.9% MatchHow to perform this exercise
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- 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 as you exhale.
- As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
2. Dumbbell Decline Triceps Extension
90.4% MatchHow to perform this exercise
- Lie on a decline bench with your head lower than your feet and hold a dumbbell in each hand, palms facing each other.
- Extend your arms fully, keeping your elbows close to your head.
- Lower the dumbbells slowly behind your head, bending your elbows.
- Pause for a moment, then raise the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
3. Barbell Lying Close-grip Press
90% 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.
4. Close-Grip Barbell Bench Press
90% 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.
5. Ez Barbell Jm Bench Press
89.4% 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.
6. Barbell Close-grip Bench Press
89.2% 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.
7. Ez-bar Close-grip Bench Press
89.2% 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.
8. Close-Grip EZ-Bar Press
89.2% 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.
9. Barbell Incline Close Grip Bench Press
89.2% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- 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.
10. Barbell Reverse Close-grip Bench Press
86.7% 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 reverse grip, hands shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell down towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell is just above your chest.
Why You Might Need a EZ Barbell Decline Close Grip Face Press Alternative
You may substitute this exercise for several reasons: lack of an EZ bar or decline bench, wrist or elbow pain from the bar path, or a need to shift emphasis between triceps heads. The decline angle reduces shoulder flexion and shifts load toward elbow extension, often lowering long-head recruitment. Choose a substitute that preserves elbow extension torque and allows you to keep the wrist neutral—for example, use dumbbells to allow a natural wrist position or perform JM presses to limit shoulder involvement and increase medial/lateral head activation. Apply controlled eccentrics and avoid flaring elbows to reduce joint stress.
How to Choose the Right Substitute
Select a substitute based on equipment, joint tolerance, and training goal. For pure strength on the triceps choose weighted dips or close-grip decline dumbbell presses and load progressively; cue a full elbow lockout and keep scapula retracted. If you have elbow pain, pick JM presses or cable pushdowns with a slow eccentric and neutral grip to reduce shear at the elbow. For hypertrophy, prioritize time under tension: use decline skull crushers with 2–3 second eccentrics and pause at the bottom to maximize lateral and medial head activation.
Frequently Asked Questions
What muscles does EZ Barbell Decline Close Grip Face Press work?
It primarily targets the triceps—lateral and medial heads—with less long-head involvement due to the decline angle. Secondary muscles include the anterior deltoid and lower pec; keep elbows tucked 30–45° to emphasize elbow extension and minimize shoulder flexion.
What is the best bodyweight alternative to EZ Barbell Decline Close Grip Face Press?
Weighted dips are the top bodyweight substitute because they deliver heavy elbow extension torque and full-range triceps loading. Lean slightly forward, keep elbows close to your torso, and descend under control to maximize lateral/medial head activation while protecting the shoulder.
Can I build muscle without doing EZ Barbell Decline Close Grip Face Press?
Yes. You can achieve equal or greater triceps hypertrophy with alternatives like JM presses, weighted dips, and decline skull crushers by applying progressive overload and consistent volume. Focus on full elbow extension, controlled eccentrics, and neutral wrist alignment to ensure proper muscle activation.
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