10 Best Push-up Close-grip Off Dumbbell Alternatives for Triceps Training

The Push-up Close-grip Off Dumbbell is done lying face down with dumbbells. Ranked closest by our scoring: the Jm Press, the EZ Barbell JM Bench Press and the Barbell Lying Close-grip Press.

Push-up Close-grip Off DumbbellWatch the Push-up Close-grip Off Dumbbell

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

How to Do the Push-up Close-grip Off Dumbbell

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

Triceps, with chest, shoulders · Dumbbell · Intermediate · Compound

  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.

The 10 Best Push-up Close-grip Off Dumbbell Alternatives

10 substitutes, ranked by how closely each one matches the Push-up Close-grip Off Dumbbell 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. Jm Press

    1. Jm Press

    92% match

    Triceps · Advanced · Compound

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

    • Barbell
    How to perform it
    1. Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
    2. Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
    3. As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
    4. Now go back to the starting position and start over.
    5. Repeat for the recommended amount 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 Push-up Close-grip Off Dumbbell
    • Primary muscle: triceps, the same as the Push-up Close-grip Off Dumbbell
    • Equipment: free weights, the same as the Push-up Close-grip Off Dumbbell
    • Body position: lying on your back, not lying face down
  2. EZ Barbell JM Bench PressPlay demonstration

    2. EZ Barbell JM Bench Press

    91% match

    Triceps · Advanced · Compound

    A good swap when you have an EZ bar to work with, and it still works the triceps.

    • Ez-barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
    4. Push the barbell back up to the starting position, fully extending your arms.
    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 Push-up Close-grip Off Dumbbell
    • Primary muscle: triceps, the same as the Push-up Close-grip Off Dumbbell
    • Equipment: free weights, the same as the Push-up Close-grip Off Dumbbell
    • Body position: lying on your back, not lying face down

Push-up Close-grip Off Dumbbell FAQ

What muscles does Push-up Close-grip Off Dumbbell work?

The primary mover is the triceps brachii (long and lateral heads) through elbow extension; the anterior deltoid and sternal pecs act as secondary movers. Scapular stabilizers (serratus anterior and lower traps) engage to control shoulder position, keep elbows tight to emphasize the triceps over the chest.

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

Yes. You can build triceps mass with progressive overload via close-grip bench press, weighted dips, slow eccentrics, or progressively resisted band extensions. Focus on increasing load, reps, or time under tension while maintaining full elbow extension to drive hypertrophy.

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