10 Best Reverse Triceps Bench Press Alternatives for When You Lack a Barbell
If you can't do the Reverse Triceps Bench Press, use close-grip bench press, weighted dips, skull crushers, cable pushdowns, or dumbbell overhead extensions. These replicate elbow-extension torque and let you overload the triceps. Technique cue: keep elbows tucked, extend fully at the elbow, and control the eccentric for maximum triceps activation.
Original Exercise: Reverse Triceps Bench Press
How to Perform Reverse Triceps Bench Press
- 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.
- 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.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Reverse Triceps Bench Press Alternatives
1. Barbell Reverse Close-grip Bench Press
98.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a reverse grip, hands shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell down towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell is just above your chest.
2. Barbell Lying Close-grip Press
98% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
3. Close-Grip Barbell Bench Press
98% MatchHow to perform this exercise
- 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.
- 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.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
4. Ez Barbell Jm Bench Press
97.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows tucked in close to your body.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
5. Close-Grip EZ-Bar Press
97.2% MatchHow to perform this exercise
- Lie on a flat bench with an EZ bar loaded to an appropriate weight.
- 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.
- Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
- Repeat.
6. Ez-bar Close-grip Bench Press
97.2% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
7. Barbell Close-grip Bench Press
97.2% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
8. Barbell Lying Extension
93% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
9. Barbell Lying Close-grip Triceps Extension
93% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
- Extend your arms fully, lifting the barbell above your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment at the bottom, then extend your arms back to the starting position.
10. Ez Bar Lying Close Grip Triceps Extension Behind Head
93% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Reverse Triceps Bench Press Alternative
You might substitute the Reverse Triceps Bench Press for several reasons: shoulder or wrist pain, no access to a barbell, programming variety, or to emphasize a specific triceps head. Different exercises change loading direction and joint angles, which alters long-head versus lateral-head recruitment. For example, overhead extensions bias the long head through shoulder flexion. If you have elbow irritation, choose a cable pushdown with a neutral grip and short range of motion to reduce shear. Technique cue: when swapping exercises, maintain full elbow extension and a slow 2-3 second eccentric to preserve triceps tension.
How to Choose the Right Substitute
Pick a substitute based on available equipment, your primary training goal, and joint tolerance. If you need heavy loading for strength, use close-grip bench press or weighted dips and drive through elbow extension while keeping the scapula locked. For isolation or rehab, use cable pushdowns or skull crushers with controlled range to target the lateral and medial heads. If you want long-head emphasis, choose overhead positions. Technique cue: monitor elbow flare and wrist position; tuck elbows to load the triceps and avoid unnecessary shoulder torque.
Frequently Asked Questions
What muscles does Reverse Triceps Bench Press work?
The Reverse Triceps Bench Press primarily drives elbow extension, so the triceps brachii (long, lateral, and medial heads) is the main mover. Secondarily it recruits the anterior deltoid and pecs for stabilization. Cue: keep elbows tucked and extend through the elbow joint to maximize triceps activation.
What is the best bodyweight alternative to Reverse Triceps Bench Press?
Weighted or bodyweight dips are the best bodyweight alternative because they create vertical pressing torque similar to a bench-based triceps press. To bias the triceps, keep your torso more upright and elbows close to your sides, lowering until the elbows reach roughly 90 degrees before a controlled drive to full elbow extension.
Can I build muscle without doing Reverse Triceps Bench Press?
Yes. You can build triceps size with exercises that provide progressive overload and full elbow extension, such as close-grip bench press, skull crushers, cable pushdowns, and dips. Use slow eccentrics and add load or reps over time; cue a controlled 2-3 second lowering phase and full lockout to ensure mechanical tension.
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