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

Ranked 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. 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

   

   1. Jm Press

   92% match

   • Triceps
   • Barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   2. EZ Barbell JM Bench Press

   91% match

   • Triceps
   • Ez-barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   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
3. Play demonstration

   3. Barbell Lying Close-grip Press

   91% match

   • Triceps
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
   3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
   4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
   5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
   6. 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 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
4. 

   4. Close-grip Barbell Bench Press

   91% match

   • Triceps
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
   2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
   3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, place the bar back in the rack.

   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
5. Play demonstration

   5. Barbell Reverse Close-grip Bench Press

   90% match

   • Triceps
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the barbell with a reverse grip, hands shoulder-width apart.
   3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
   4. Slowly lower the barbell down towards your chest, keeping your elbows close to your body.
   5. Pause for a moment when the barbell is just above your chest.
   6. Push the barbell back up to the starting position, fully extending your arms.
   7. 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 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
6. 

   6. Close-grip Ez-bar Press

   90% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on a flat bench with an EZ bar loaded to an appropriate weight.
   2. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
   3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
   4. Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
   5. Repeat.

   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
   • Balance: easier to stay steady on than the Push-up Close-grip Off Dumbbell
7. Play demonstration

   7. Ez-bar Close-grip Bench Press

   90% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Compound

   How to perform this exercise

   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 a close grip, hands shoulder-width apart, palms facing forward.
   3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
   4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
   5. Pause for a moment when the barbell touches your chest.
   6. Push the barbell back up to the starting position, fully extending your arms.
   7. 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
   • Balance: easier to stay steady on than the Push-up Close-grip Off Dumbbell
8. 

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

   89% 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

   • 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: bodyweight only, not free weights
   • Body position: lying face down, the same as the Push-up Close-grip Off Dumbbell
9. 

   9. Reverse Triceps Bench Press

   89% match

   • Triceps
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
   2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
   3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, place the bar back in the rack.

   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
10. Play demonstration

    10. Medicine Ball Close Grip Push Up

    88% match

    • Triceps
    • Medicine-ball
    • Intermediate
    • Compound

    How to perform this exercise

    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

    • 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: bodyweight only, not free weights
    • Body position: lying face down, the same as the Push-up Close-grip Off Dumbbell