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.

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

Original Exercise: Medicine Ball Close Grip Push Up

Medicine Ball Close Grip Push UpPlay demonstration
Primary muscle
Triceps
Equipment
Medicine-ball
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Medicine Ball Close Grip Push Up
  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.
Filter Medicine Ball Close Grip Push Up alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

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

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

    97% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

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

    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
    • 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
    • Stability-ball
    • Advanced
    • Compound

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

    How to perform this exercise
    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. Body-upPlay demonstration

    3. Body-up

    93% 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 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
  4. Push-ups - Close Triceps Position

    4. Push-ups - Close Triceps Position

    93% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second 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
  5. Close-grip Push-upPlay demonstration

    5. Close-grip Push-up

    92% 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
    • 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
  6. Close-grip Push-up (On Knees)Play demonstration

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

    91% 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
    • 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
  7. Diamond Push-upPlay demonstration

    7. Diamond Push-up

    89% 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
    • 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
  8. Push-up Close-grip Off DumbbellPlay demonstration

    8. Push-up Close-grip Off Dumbbell

    88% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands placed close together, directly under your shoulders.
    2. Hold a dumbbell in each hand, resting them on the ground.
    3. Lower your body towards the ground by bending your elbows, keeping them 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.

    Sets and reps: 3 to 5 sets of 5 to 8 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: free weights, not bodyweight only
    • 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
  9. Side Push-upPlay demonstration

    9. Side Push-up

    88% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

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

    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
  10. Exercise Ball DipPlay demonstration

    10. Exercise Ball Dip

    87% match
    • Triceps
    • Stability-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Place your hands on the ball beside your hips, fingers pointing forward.
    3. Engage your triceps and push through your hands to lift your body off the ball, straightening your arms.
    4. Lower your body back down by bending your elbows, keeping them close to your sides.
    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 Medicine Ball Close Grip Push Up
    • Equipment: bodyweight only, the same as the Medicine Ball Close Grip Push Up
    • Body position: standing, not lying face down

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology