10 EZ Barbell Decline Close Grip Face Press Alternatives for Triceps

The EZ Barbell Decline Close Grip Face Press is done lying on your back with an EZ bar. Ranked closest by our scoring: the Decline Close-grip Bench To Skull Crusher, the Dumbbell Decline Triceps Extension 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.

EZ Barbell Decline Close Grip Face PressWatch the EZ Barbell Decline Close Grip Face Press

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

How to Do the EZ Barbell Decline Close Grip Face Press

The steps for the EZ Barbell Decline Close Grip Face Press itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Ez-barbell · Intermediate · Compound

  1. Lie on a decline bench with your head lower than your feet.
  2. Grasp the ez barbell with a close grip, palms facing each other.
  3. Extend your arms straight up above your chest, keeping your elbows close to your body.
  4. Lower the barbell towards your forehead by bending your elbows.
  5. Pause for a moment, then press the barbell back up to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best EZ Barbell Decline Close Grip Face Press Alternatives

10 substitutes, ranked by how closely each one matches the EZ Barbell Decline Close Grip Face 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

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

  1. Decline Close-grip Bench To Skull Crusher

    1. Decline Close-grip Bench To Skull Crusher

    94% match

    Triceps · Advanced · Compound

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

    • Barbell
    How to perform it
    1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
    2. 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.
    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 as you exhale.
    5. 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.
    6. Lift the bar back to the starting position by contracting the triceps and exhaling.
    7. Repeat steps 3-6 until the recommended amount of repetitions is performed.

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

    Why this matches
    • Movement: decline press, the same as the EZ Barbell Decline Close Grip Face Press
    • Primary muscle: triceps, the same as the EZ Barbell Decline Close Grip Face Press
    • Equipment: free weights, the same as the EZ Barbell Decline Close Grip Face Press
    • Body position: lying on your back, the same as the EZ Barbell Decline Close Grip Face Press
    • Balance: easier to stay steady on than the EZ Barbell Decline Close Grip Face Press
  2. Dumbbell Decline Triceps ExtensionPlay demonstration

    2. Dumbbell Decline Triceps Extension

    90% match

    Triceps · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    1. Lie on a decline bench with your head lower than your feet and hold a dumbbell in each hand, palms facing each other.
    2. Extend your arms fully, keeping your elbows close to your head.
    3. Lower the dumbbells slowly behind your head, bending your elbows.
    4. Pause for a moment, then raise 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
    • Movement: decline press, the same as the EZ Barbell Decline Close Grip Face Press
    • Primary muscle: triceps, the same as the EZ Barbell Decline Close Grip Face Press
    • Equipment: free weights, the same as the EZ Barbell Decline Close Grip Face Press
    • Body position: lying on your back, the same as the EZ Barbell Decline Close Grip Face Press
  5. EZ Barbell JM Bench PressPlay demonstration

    Progression

    5. EZ Barbell JM Bench Press

    89% match

    Triceps · Advanced · Compound

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

    • Ez-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 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
    • Primary muscle: triceps, the same as the EZ Barbell Decline Close Grip Face Press
    • Equipment: free weights, the same as the EZ Barbell Decline Close Grip Face Press
    • Body position: lying on your back, the same as the EZ Barbell Decline Close Grip Face Press
  6. Close-grip Ez-bar Press

    6. Close-grip Ez-bar Press

    89% match

    Triceps · Intermediate · Compound

    It uses the same equipment and still works the triceps.

    • Ez-barbell
    How to perform it
    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
    • Primary muscle: triceps, the same as the EZ Barbell Decline Close Grip Face Press
    • Equipment: free weights, the same as the EZ Barbell Decline Close Grip Face Press
    • Body position: lying on your back, the same as the EZ Barbell Decline Close Grip Face Press

Why You Might Need an 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.

EZ Barbell Decline Close Grip Face Press FAQ

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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