10 Best Push-ups - Close Triceps Position Alternatives for Home Workouts

Push-ups - Close Triceps Position are done lying face down. Ranked closest by our scoring: the Body-up, the Close-grip Push-up Off Of A Dumbbell and the Narrow Push-up On Exercise Ball. A harder version, the Diamond Push-up, is listed below as a progression rather than a swap.

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

Original Exercise: Push-ups - Close Triceps Position

Push-ups - Close Triceps Position
Primary muscle
Triceps
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Push-ups - Close Triceps Position
  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.
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Ranked Push-ups - Close Triceps Position Alternatives

10 substitutes, ranked by how closely each one matches Push-ups - Close Triceps Position 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Body-upPlay demonstration

    1. Body-up

    96% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    The same equipment, taken with an overhand grip.

    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 Push-ups - Close Triceps Position
    • Equipment: bodyweight only, the same as Push-ups - Close Triceps Position
    • Body position: lying face down, the same as Push-ups - Close Triceps Position
  2. Close-grip Push-up Off Of A Dumbbell

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

    95% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the triceps.

    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 Push-ups - Close Triceps Position
    • Primary muscle: triceps, the same as Push-ups - Close Triceps Position
    • Equipment: bodyweight only, the same as Push-ups - Close Triceps Position
    • Body position: lying face down, the same as Push-ups - Close Triceps Position
  3. Narrow Push-up On Exercise BallPlay demonstration

    3. 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 Push-ups - Close Triceps Position
    • Primary muscle: triceps, the same as Push-ups - Close Triceps Position
    • Equipment: bodyweight only, the same as Push-ups - Close Triceps Position
    • Body position: lying face down, the same as Push-ups - Close Triceps Position
    • Balance: harder to stay steady on than Push-ups - Close Triceps Position
  4. Diamond Push-upPlay demonstration

    Progression

    4. Diamond Push-up

    94% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the triceps.

    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 Push-ups - Close Triceps Position
    • Primary muscle: triceps, the same as Push-ups - Close Triceps Position
    • Equipment: bodyweight only, the same as Push-ups - Close Triceps Position
    • Body position: lying face down, the same as Push-ups - Close Triceps Position
  5. Body Tricep Press

    5. Body Tricep Press

    94% 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 Push-ups - Close Triceps Position
    • Primary muscle: triceps, the same as Push-ups - Close Triceps Position
    • Equipment: bodyweight only, the same as Push-ups - Close Triceps Position
    • Body position: lying face down, the same as Push-ups - Close Triceps Position
  6. Medicine Ball Close Grip Push UpPlay demonstration

    6. Medicine Ball Close Grip Push Up

    93% match
    • Triceps
    • Medicine-ball
    • Intermediate
    • Compound

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

    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 Push-ups - Close Triceps Position
    • Primary muscle: triceps, the same as Push-ups - Close Triceps Position
    • Equipment: bodyweight only, the same as Push-ups - Close Triceps Position
    • Body position: lying face down, the same as Push-ups - Close Triceps Position
  7. Triceps Dip (Between Benches)Play demonstration

    7. Triceps Dip (Between Benches)

    92% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    The same equipment, done standing instead.

    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as Push-ups - Close Triceps Position
    • Equipment: bodyweight only, the same as Push-ups - Close Triceps Position
    • Body position: standing, not lying face down
  8. Three Bench DipPlay demonstration

    8. Three Bench Dip

    91% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. 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
    • Primary muscle: triceps, the same as Push-ups - Close Triceps Position
    • Equipment: bodyweight only, the same as Push-ups - Close Triceps Position
    • Body position: seated, not lying face down
  9. Close-grip Push-up (On Knees)Play demonstration

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

    90% 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 Push-ups - Close Triceps Position
    • Primary muscle: triceps, the same as Push-ups - Close Triceps Position
    • Equipment: bodyweight only, the same as Push-ups - Close Triceps Position
    • Body position: lying face down, the same as Push-ups - Close Triceps Position
  10. Close-grip Push-upPlay demonstration

    10. Close-grip Push-up

    90% 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 Push-ups - Close Triceps Position
    • Primary muscle: triceps, the same as Push-ups - Close Triceps Position
    • Equipment: bodyweight only, the same as Push-ups - Close Triceps Position
    • Body position: lying face down, the same as Push-ups - Close Triceps Position

How to Choose the Right Push-ups - Close Triceps Position Substitute

Select a substitute based on joint tolerance, desired triceps emphasis, and progression needs. If you have wrist pain choose a neutral-grip dip or banded extensions to reduce wrist extension; cue: keep wrists stacked over forearms. For progressive overload pick weighted dips or single-arm variations to increase torque on the triceps. If you want to target the long head, choose overhead or incline variations that lengthen the muscle. Prioritize exercises where you can maintain an elbow-dominant pattern and control tempo to maximize triceps activation and safe loading.

Push-ups - Close Triceps Position FAQ

What is the best bodyweight alternative to Push-ups - Close Triceps Position?

Diamond push-ups are the top bodyweight alternative because they preserve the narrow hand placement and elbow-dominant pattern. Technique cue: place thumbs and index fingers together beneath the sternum, keep elbows tucked and torso neutral to maximize triceps activation and limit shoulder involvement.

Can I build muscle without doing Push-ups - Close Triceps Position?

Yes, muscle growth depends on progressive overload and high-quality reps, not that single exercise. Use dips, slow-tempo banded triceps extensions, or weighted single-arm variations and increase volume or resistance; cue: extend the eccentric to 3–5 seconds and pause briefly at lockout to increase time under tension.

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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