10 Best Lying Triceps Press Alternatives for Limited Equipment

The Lying Triceps Press is done lying on your back with an EZ bar. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the Close-grip Push-up (On Knees) and the Close-grip Push-up.

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

Original Exercise: Lying Triceps Press

Lying Triceps Press
Primary muscle
Triceps
Equipment
Ez-barbell
Difficulty
Intermediate
Type
Isolation
How to perform Lying Triceps Press
  1. Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.
  2. Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position.
  3. As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.
  4. At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
  5. Repeat for the recommended amount of repetitions.
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Ranked Lying Triceps Press Alternatives

10 substitutes, ranked by how closely each one matches the Lying Triceps 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.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    73% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. 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
    • Primary muscle: triceps, the same as the Lying Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
  2. Close-grip Push-up (On Knees)Play demonstration

    2. Close-grip Push-up (On Knees)

    57% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    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.

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

    Why this matches
    • Primary muscle: triceps, the same as the Lying Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Close-grip Push-upPlay demonstration

    3. Close-grip Push-up

    56% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    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.

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

    Why this matches
    • Primary muscle: triceps, the same as the Lying Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  4. Body Tricep Press

    4. Body Tricep Press

    52% match
    • Triceps
    • Bodyweight
    • 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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Lying Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Triceps PressPlay demonstration

    5. Triceps Press

    51% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Lying Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
    • Balance: easier to stay steady on than the Lying Triceps Press
  6. Incline Push-up Close-grip

    6. Incline Push-up Close-grip

    51% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    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.

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

    Why this matches
    • Primary muscle: triceps, the same as the Lying Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Incline Close-grip Push-upPlay demonstration

    7. Incline Close-grip Push-up

    51% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    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
    • Primary muscle: triceps, the same as the Lying Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Diamond Push-upPlay demonstration

    8. Diamond Push-up

    51% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    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.

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

    Why this matches
    • Primary muscle: triceps, the same as the Lying Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Close-grip Push-up Off Of A Dumbbell

    9. Close-grip Push-up Off Of A Dumbbell

    51% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    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.

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

    Why this matches
    • Primary muscle: triceps, the same as the Lying Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Body-upPlay demonstration

    10. Body-up

    47% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    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.

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

    Why this matches
    • Primary muscle: triceps, the same as the Lying Triceps Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

Why You Might Need a Lying Triceps Press Alternative

You might substitute the Lying Triceps Press for several reasons: lack of an EZ-bar, elbow or wrist pain from the supinated grip, or a need for unilateral work to fix imbalances. Altering shoulder angle changes long-head length-tension, so switching to overhead extensions increases long-head stretch while close-grip presses shift load toward the lateral and medial heads. Use cues such as keeping the elbows stationary on skull crushers or driving through the palms on close-grip presses to control triceps activation and reduce joint stress.

How to Choose the Right Lying Triceps Press Substitute

Select a substitute by matching your goal, equipment, and joint tolerance. For hypertrophy with limited gear, pick dumbbell skull crushers and use a 3–4 second eccentric to increase time under tension; keep elbows fixed to maximize triceps isolation. If you need strength and higher loading, choose close-grip bench press and cue a tight scapular pack and full elbow lockout to load the triceps and chest safely. Prioritize exercises that let you control elbow torque and maintain consistent range of motion for progressive overload.

Lying Triceps Press FAQ

What muscles does Lying Triceps Press work?

The Lying Triceps Press primarily targets the three heads of the triceps, long, lateral, and medial, through elbow extension. The long head receives extra tension when the shoulder is extended, while the lateral head contributes to lockout force during the concentric phase.

Can I build muscle without doing Lying Triceps Press?

Yes. You can achieve comparable triceps hypertrophy with exercises like close-grip bench press, dips, overhead extensions, and skull crushers by applying progressive overload and strict technique. Cue full lockout, controlled eccentrics, and consistent range of motion to ensure effective triceps recruitment.

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