10 Best Reverse Triceps Bench Press Alternatives for When You Lack a Barbell

The Reverse Triceps Bench Press is done lying on your back with a barbell. 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: Reverse Triceps Bench Press

Reverse Triceps Bench Press
Primary muscle
Triceps
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Reverse Triceps Bench Press
  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.
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Ranked Reverse Triceps Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Reverse Triceps Bench Press 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

    79% 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 Reverse Triceps Bench Press
    • Primary muscle: triceps, the same as the Reverse Triceps Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Body-upPlay demonstration

    2. Body-up

    77% 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 Reverse Triceps Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Push-ups - Close Triceps Position

    3. Push-ups - Close Triceps Position

    77% 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 Reverse Triceps Bench Press
    • Primary muscle: triceps, the same as the Reverse Triceps Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  4. Triceps Dip (Between Benches)Play demonstration

    4. Triceps Dip (Between Benches)

    77% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    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 the Reverse Triceps Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  5. Bench Dip (Knees Bent)Play demonstration

    5. 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 Reverse Triceps Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  6. Bench Dip On FloorPlay demonstration

    6. Bench Dip On Floor

    76% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. 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
    • Primary muscle: triceps, the same as the Reverse Triceps Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  7. Three Bench DipPlay demonstration

    7. Three Bench Dip

    76% 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 the Reverse Triceps Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  8. Triceps DipPlay demonstration

    8. Triceps Dip

    75% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair 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 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 the Reverse Triceps Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Reverse Triceps Bench Press
  9. Close-grip Push-up (On Knees)Play demonstration

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

    74% 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 Reverse Triceps Bench Press
    • Primary muscle: triceps, the same as the Reverse Triceps Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Close-grip Push-upPlay demonstration

    10. Close-grip Push-up

    74% 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 Reverse Triceps Bench Press
    • Primary muscle: triceps, the same as the Reverse Triceps Bench Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

Reverse Triceps Bench Press FAQ

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.

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