10 Best Incline Push-up Close-grip Alternatives for Home and Gym

If you can't do incline close-grip push-ups, choose movements that load elbow extension and boost triceps activation: diamond push-ups, bench dips, close-grip bench press, triceps pushdowns, and bodyweight skull crushers. Keep elbows tucked close to your torso and extend through the elbow to emphasize the lateral and long heads of the triceps for direct upper-arm work.

Original Exercise: Incline Push-up Close-grip

Incline Push-up Close-grip
Primary Muscle
Triceps
Equipment
Body-weight
Difficulty
Beginner
Type
Compound
Secondary Muscles: Chest, Shoulders
How to Perform Incline Push-up Close-grip
  1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  2. Place your hands next to one another on the bar.
  3. Position your feet back from the bar with arms and body straight. This will be your starting position.
  4. Keeping your body straight, lower your chest to the bar by bending the arms.
  5. Return to the starting position by extending the elbows, pressing yourself back up.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Compound

Best Incline Push-up Close-grip Alternatives

Best Match
Close-Grip Push-Up Off Of A Dumbbell

1. Close-Grip Push-Up Off Of A Dumbbell

89.2% Match
Triceps Body-weight Intermediate Isolation
How to perform this exercise
  1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
  2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
  3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
  4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Body-up

2. Body-up

86% Match
Triceps Body-weight Intermediate Isolation
How to perform this exercise
  1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
  2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
  3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
  4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
  5. Repeat for the desired number of repetitions.
Close-grip Push-up (on Knees)

3. Close-grip Push-up (on Knees)

84.4% Match
Triceps Body-weight Beginner Isolation
How to perform this exercise
  1. Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
  2. Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
  3. Pause for a moment when your chest is just above the ground.
  4. Push through your palms to straighten your arms and return to the starting position.
  5. Repeat for the desired number of repetitions.
Close-grip Push-up

4. Close-grip Push-up

84.2% Match
Triceps Body-weight Intermediate Isolation
How to perform this exercise
  1. Start in a high plank position with your hands placed close together, directly under your shoulders.
  2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
  3. Push through your palms to extend your arms and return to the starting position.
  4. Repeat for the desired number of repetitions.
Barbell Incline Close Grip Bench Press

5. Barbell Incline Close Grip Bench Press

80.7% Match
Triceps Barbell Intermediate Isolation
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.
Band Close-grip Push-up

6. Band Close-grip Push-up

80% Match
Triceps Band Intermediate Isolation
How to perform this exercise
  1. Place a band around your upper arms, just above the elbows.
  2. Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
  3. Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides.
  4. Push through your palms to extend your arms and return to the starting position.
  5. Repeat for the desired number of repetitions.
Diamond Push-up

7. Diamond Push-up

79.7% Match
Triceps Body-weight Advanced Isolation
How to perform this exercise
  1. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
  2. Keep your body in a straight line from head to toe, engaging your core and glutes.
  3. Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
  4. Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. Repeat for the desired number of repetitions.
Body Tricep Press

8. Body Tricep Press

79.7% Match
Triceps Body-weight Beginner Isolation
How to perform this exercise
  1. Position a bar in a rack at chest height.
  2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
  3. Begin by flexing the elbow, lowering yourself towards the bar.
  4. Pause, and then reverse the motion by extending the elbows.
  5. Progress from bodyweight by adding chains over your shoulders.
Bench Dip (knees Bent)

9. Bench Dip (knees Bent)

77.2% Match
Triceps Body-weight Beginner Isolation
How to perform this exercise
  1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
  2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
  3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
  4. Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. Repeat for the desired number of repetitions.
Bench Dip On Floor

10. Bench Dip On Floor

76.7% Match
Triceps Body-weight Intermediate Isolation
How to perform this exercise
  1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
  2. Slide your butt off the bench, supporting your weight with your hands.
  3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
  4. Push yourself back up to the starting position by straightening your arms.
  5. Repeat for the desired number of repetitions.

Why You Might Need a Incline Push-up Close-grip Alternative

You may need substitutes due to wrist pain, shoulder impingement, lack of an incline surface, or to progress load. The incline close-grip reduces shoulder torque and increases triceps demand; if that change causes discomfort or stalls gains, swap to movements that match the elbow-extension demand while altering joint angles. For rehab, pick unilateral or reduced-range variations to limit shoulder translation. For strength and hypertrophy, choose exercises that let you increase load or time under tension. Keep the scapula retracted, avoid flaring the elbows beyond 45 degrees, and cue full elbow extension to maintain triceps activation and safe biomechanics.

How to Choose the Right Substitute

Match the substitute to your limiting factor: joint pain, equipment, or progression. If wrist strain limits you, use neutral-grip exercises like bench dips with parallel hand placement and a slight scapular retraction to reduce wrist extension load. If you lack weight, choose progressions that increase time under tension (slow eccentrics) or change leverage (decline/flat variants). If you want stronger triceps carryover, prioritize exercises that maximize elbow-extension torque—keep a narrow hand position and squeeze at lockout. Always test range-of-motion and muscle activation: you should feel primary load in the triceps, not dominant compensation from the anterior deltoid or pecs.

Frequently Asked Questions

What muscles does Incline Push-up Close-grip work?

The movement primarily targets the triceps, stressing elbow extension and the lateral and long heads. The pecs and anterior deltoids assist in horizontal pressing while the rotator cuff and scapular stabilizers control shoulder position; keep elbows tucked to bias the triceps.

What is the best bodyweight alternative to Incline Push-up Close-grip?

Diamond push-ups are the top bodyweight substitute because they preserve the narrow hand placement and high elbow-extension demand. Cue a tight core, narrow diamond hand position under the sternum, and full elbow extension to maximize triceps activation.

Can I build muscle without doing Incline Push-up Close-grip?

Yes. Progressive overload through alternatives—close-grip bench press, weighted dips, triceps pushdowns, or bodyweight skull crushers—will stimulate hypertrophy if you increase load or volume. Focus on controlled eccentrics, full elbow extension, and progressive resistance to drive muscle growth.

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Our similarity scores are calculated using a weighted algorithm based on movement patterns, muscle activation, and biomechanics. Learn about our methodology