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.

Push-ups - Close Triceps Position

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

How to Do Push-ups - Close Triceps Position

The steps for Push-ups - Close Triceps Position themselves, so you can judge how close each substitute below really is.

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

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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. Body-upPlay demonstration

    1. Body-up

    96% match

    Triceps · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Bodyweight
    How to perform it
    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 · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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 · Advanced · Compound

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

    • Stability-ball
    How to perform it
    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 · Advanced · Compound

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

    • Bodyweight
    How to perform it
    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
  6. Medicine Ball Close Grip Push UpPlay demonstration

    6. Medicine Ball Close Grip Push Up

    93% match

    Triceps · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    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 · Intermediate · Compound

    The same equipment, done standing instead.

    • Bodyweight
    How to perform it
    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

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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