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.

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

Original Exercise: EZ Barbell Decline Close Grip Face Press

EZ Barbell Decline Close Grip Face PressPlay demonstration
Primary muscle
Triceps
Equipment
Ez-barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform EZ Barbell Decline Close Grip Face Press
  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.
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Ranked 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. 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
    Decline Close-grip Bench To Skull Crusher

    1. Decline Close-grip Bench To Skull Crusher

    94% match
    • Triceps
    • Barbell
    • Advanced
    • Compound

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

    How to perform this exercise
    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
    • 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. 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
  3. Barbell Lying Close-grip PressPlay demonstration

    3. Barbell Lying Close-grip Press

    90% 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
    • 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
  4. Close-grip Barbell Bench Press

    4. Close-grip Barbell Bench Press

    90% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. 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.
    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
    • 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
    • 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
    • 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
    • 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
    • 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
  7. Ez-bar Close-grip Bench PressPlay demonstration

    7. Ez-bar Close-grip Bench Press

    89% match
    • Triceps
    • Ez-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 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.

    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
  8. Barbell Incline Close Grip Bench PressPlay demonstration

    8. Barbell Incline Close Grip Bench Press

    89% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet flat on the ground.
    3. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
    4. Unrack the barbell and lower it slowly 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.

    Sets and reps: 3 or 4 sets of 6 to 10 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
  9. Jm Press

    9. 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
    • 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
  10. Reverse Triceps Bench Press

    10. Reverse Triceps Bench Press

    88% 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
    • 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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