10 Best Smith Close-grip Bench Press Alternatives for Strength & Size
If you can't use the Smith close-grip bench press, use other presses and extensions that load elbow extension while stabilizing the shoulder. Try weighted dips, barbell or dumbbell close-grip presses, cable pushdowns, and diamond push-ups. Cue: keep elbows tucked to focus triceps and reduce shoulder abduction for better lateral/medial head activation.
Original Exercise: Smith Close-grip Bench Press
How to Perform Smith Close-grip Bench Press
- Adjust the seat height and position yourself on the bench with your feet flat on the ground.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Best Smith Close-grip Bench Press Alternatives
1. Barbell Close-grip Bench Press
83.3% 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.
2. Ez-bar Close-grip Bench Press
83.3% 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.
3. Close-Grip EZ-Bar Press
83.3% 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.
4. Close-Grip Barbell Bench Press
82.6% 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.
5. Dumbbell Neutral Grip Bench Press
82.6% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
- Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
- Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
6. Barbell Lying Close-grip Press
82.6% 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.
7. Dumbbell Close-grip Press
82.6% MatchHow to perform this exercise
- Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
- Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
- As you exhale, use your triceps to lift the dumbbells back to the starting position.
8. Ez Barbell Jm Bench Press
82% 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.
9. Barbell Jm Bench Press
82% 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 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.
10. Dumbbell Twisting Bench Press
82% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
- Extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower the dumbbells down towards your chest, keeping your elbows close to your body.
- As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
Why You Might Need a Smith Close-grip Bench Press Alternative
You might substitute the Smith close-grip bench press for equipment, pain, or training specificity. Smith machines lock the bar path and can cause uncomfortable shoulder shear for some lifters; switching to free-weight or cable alternatives restores natural scapular movement and reduces joint stress. For tendon irritation, choose single-joint extensions with controlled tempo and avoid flaring elbows beyond 45° to limit GH joint torque. For progressive overload or unilateral balance, use weighted dips, close-grip barbell presses, or single-arm cable extensions to maintain triceps tension while improving stability and addressing weak points in elbow extension mechanics.
How to Choose the Right Substitute
Pick a substitute based on equipment, injury history, and the triceps head you want to emphasize. If you need maximal load, use close-grip barbell or weighted dips and cue a tight scapular pack and tucked elbows to prioritize elbow extension torque. For hypertrophy with less joint compression, choose cables or dumbbells and use slow eccentrics to increase time under tension. If the long head is a priority, include overhead triceps extensions because that head crosses the shoulder; keep the elbow nearly fixed and move only at the humeroulnar joint to maximize triceps activation.
Frequently Asked Questions
What muscles does Smith Close-grip Bench Press work?
The Smith close-grip bench press primarily targets the triceps—especially the lateral and medial heads—while secondary loading hits the sternal pecs and anterior deltoids. Cue a narrow grip with elbows tucked to emphasize elbow extension mechanics and reduce horizontal shoulder abduction.
What is the best bodyweight alternative to Smith Close-grip Bench Press?
Weighted or bodyweight dips are the top bodyweight substitute because they load elbow extension under high resistance; keep your torso more upright to bias the triceps. If dips aren't available, perform diamond push-ups with elbows hugged to the ribs to increase triceps activation and limit shoulder abduction.
Can I build muscle without doing Smith Close-grip Bench Press?
Yes—muscle growth depends on progressive overload, volume, and proper triceps activation, not on one specific machine lift. Use weighted dips, close-grip barbell or dumbbell presses, and cable pushdowns with controlled tempo and full elbow extension to drive hypertrophy through targeted mechanical tension.
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