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

The Incline Push-up Close-grip is done lying face down. Ranked closest by our scoring: the Medicine Ball Close Grip Push Up and the Narrow Push-up On Exercise Ball. Eight harder versions, among them the Incline Close-grip Push-up and the Close-grip Push-up Off Of A Dumbbell, are listed below as progressions rather than swaps.

Incline Push-up Close-grip

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

How to Do the Incline Push-up Close-grip

The steps for the Incline Push-up Close-grip itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Bodyweight · Beginner · Compound

  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.

The 10 Best Incline Push-up Close-grip Alternatives

10 substitutes, ranked by how closely each one matches the Incline Push-up Close-grip 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.

  1. Medicine Ball Close Grip Push UpPlay demonstration

    1. Medicine Ball Close Grip Push Up

    87% match

    Triceps · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Push back up to the starting position, fully extending your arms.
    4. 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 Incline Push-up Close-grip
    • Equipment: bodyweight only, the same as the Incline Push-up Close-grip
    • Body position: lying face down, the same as the Incline Push-up Close-grip
  2. Incline Close-grip Push-upPlay demonstration

    Progression

    2. Incline Close-grip Push-up

    99% match

    Triceps · Beginner · Compound

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

    • Bodyweight
    How to perform it
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Incline Push-up Close-grip
    • Primary muscle: triceps, the same as the Incline Push-up Close-grip
    • Equipment: bodyweight only, the same as the Incline Push-up Close-grip
    • Body position: lying face down, the same as the Incline Push-up Close-grip

  4. Progression

    4. Body-up

    86% match

    Triceps · Intermediate · Compound

Why You Might Need an 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.

Incline Push-up Close-grip FAQ

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.

Find Alternatives for Any Exercise

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