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 Close-grip Push-up Off Of A Dumbbell, the Body-up and Push-ups - Close Triceps Position.

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

Original Exercise: Push-up Close-grip Off Dumbbell

Push-up Close-grip Off DumbbellPlay demonstration
Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Push-up Close-grip Off Dumbbell
  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.
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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
    Close-grip Push-up Off Of A Dumbbell

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

    89% 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 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
  2. Body-upPlay demonstration

    2. Body-up

    84% 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 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
  3. Push-ups - Close Triceps Position

    3. Push-ups - Close Triceps Position

    84% 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 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
  4. Close-grip Push-upPlay demonstration

    4. Close-grip Push-up

    84% 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 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
  5. Close-grip Push-up (On Knees)Play demonstration

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

    83% 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 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
  6. Diamond Push-upPlay demonstration

    6. Diamond Push-up

    80% 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 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
  7. Incline Push-up Close-grip

    7. Incline Push-up Close-grip

    78% 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 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
  8. Body Tricep Press

    8. Body Tricep Press

    78% 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
    • 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
    • Balance: easier to stay steady on than the Push-up Close-grip Off Dumbbell
  9. Bench Dip (Knees Bent)Play demonstration

    9. Bench Dip (Knees Bent)

    77% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    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 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Push-up Close-grip Off Dumbbell
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying face down
  10. Side Push-upPlay demonstration

    10. Side Push-up

    77% 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 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

How to Choose the Right Push-up Close-grip Off Dumbbell Substitute

Choose a substitute based on goal, available load, and joint tolerance. For strength and progressive overload, use close-grip bench press or weighted dips and load through elbow extension; add microplates when reps become easy. For limited equipment or rehab, pick diamond push-ups or banded triceps extensions and focus on a full range of motion with a 2-second pause at the bottom to maximize time under tension. Prioritize exercises that let you maintain elbow-tuck mechanics to target the triceps rather than shifting load to the pecs.

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.

What is the best bodyweight alternative to Push-up Close-grip Off Dumbbell?

Diamond push-ups are the top bodyweight substitute because they replicate the close-grip elbow-extension cue. Position hands under the sternum with thumbs and index fingers touching, keep elbows close (<45°), and lower until your chest nearly touches your hands to load the triceps effectively.

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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