10 Best Medicine Ball Close Grip Push Up Alternatives for Home Gyms

The Medicine Ball Close Grip Push Up is done lying face down with a medicine ball. Ranked closest by our scoring: the Close-grip Push-up Off Of A Dumbbell, the Narrow Push-up On Exercise Ball and the Body-up.

Medicine Ball Close Grip Push UpWatch the Medicine Ball Close Grip Push Up

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

How to Do the Medicine Ball Close Grip Push Up

The steps for the Medicine Ball Close Grip Push Up itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Medicine-ball · Intermediate · Compound

  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.

The 10 Best Medicine Ball Close Grip Push Up Alternatives

10 substitutes, ranked by how closely each one matches the Medicine Ball Close Grip Push Up 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.

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

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

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

    97% match

    Triceps · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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
    • Movement: flat horizontal press, the same as the Medicine Ball Close Grip Push Up
    • Primary muscle: triceps, the same as the Medicine Ball Close Grip Push Up
    • Equipment: bodyweight only, the same as the Medicine Ball Close Grip Push Up
    • Body position: lying face down, the same as the Medicine Ball Close Grip Push Up
    • Balance: easier to stay steady on than the Medicine Ball Close Grip Push Up
  2. Narrow Push-up On Exercise BallPlay demonstration

    2. Narrow Push-up On Exercise Ball

    95% match

    Triceps · Advanced · Compound

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

    • Stability-ball
    How to perform it
    1. Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ball by bending your elbows, keeping them close to your body.
    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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Medicine Ball Close Grip Push Up
    • Primary muscle: triceps, the same as the Medicine Ball Close Grip Push Up
    • Equipment: bodyweight only, the same as the Medicine Ball Close Grip Push Up
    • Body position: lying face down, the same as the Medicine Ball Close Grip Push Up

  3. 3. Body-up

    93% match

    Triceps · Intermediate · Compound

Why You Might Need a Medicine Ball Close Grip Push Up Alternative

You may need substitutes for wrist pain on an unstable ball, lack of a medicine ball, or to vary stimulus for growth. Some lifters swap the move when shoulder impingement or elbow irritation flares; alternatives let you maintain elbow-extension emphasis while reducing joint shear. Choose exercises that preserve a narrow hand position and horizontal pressing line to target the triceps. Cue: keep elbows close to your torso and drive through the palm to shift load onto the triceps and limit clavicular pec recruitment. Proper alternatives maintain similar scapulothoracic control and triceps activation via elbow extension.

Medicine Ball Close Grip Push Up FAQ

What muscles does Medicine Ball Close Grip Push Up work?

The exercise primarily targets the triceps via elbow extension. It also recruits the sternal pecs and anterior deltoids for horizontal press power, plus serratus anterior and core muscles for scapular control and body stability.

What is the best bodyweight alternative to Medicine Ball Close Grip Push Up?

Diamond push-ups are the top bodyweight substitute because they keep the hands narrow to bias triceps. Set your hands under your sternum in a diamond shape, tuck the elbows close, and lower with control to maximize triceps activation.

Can I build muscle without doing Medicine Ball Close Grip Push Up?

Yes. You can build triceps and pressing strength with progressive overload using close-grip bench press, weighted dips, or triceps extensions. Focus on increasing load or reps and maintain full elbow extension and controlled tempo to stimulate hypertrophy.

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