10 Best Smith Close-grip Bench Press Alternatives for Strength & Size

The Smith Close-grip Bench Press is done lying on your back with a Smith machine. Ranked closest by our scoring: the Smith Machine Decline Close Grip Bench Press, the Barbell Close-grip Bench Press and the Close-grip Ez-bar Press.

Smith Close-grip Bench PressWatch the Smith Close-grip Bench Press

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

How to Do the Smith Close-grip Bench Press

The steps for the Smith Close-grip Bench Press itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Smith-machine · Intermediate · Compound

  1. Adjust the seat height and position yourself on the bench with your feet flat on the ground.
  2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
  3. Lower the barbell towards your chest, keeping your elbows close to your body.
  4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Smith Close-grip Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Smith Close-grip Bench Press 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Machine Decline Close Grip Bench PressPlay demonstration

    1. Smith Machine Decline Close Grip Bench Press

    85% match

    Triceps · Intermediate · Compound

    It uses the same equipment and still works the triceps.

    • Smith-machine
    How to perform it
    1. Adjust the bench on the smith machine to a decline position.
    2. Lie down on the bench with your feet firmly planted on the ground.
    3. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
    4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell is just above your chest.
    6. Push the barbell back up to the starting position, fully extending your arms.
    7. 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 Smith Close-grip Bench Press
    • Equipment: a machine, the same as the Smith Close-grip Bench Press
    • Body position: lying on your back, the same as the Smith Close-grip Bench Press
  2. Barbell Close-grip Bench PressPlay demonstration

    2. Barbell Close-grip Bench Press

    83% match

    Triceps · Intermediate · Compound

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

    • Barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
    3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
    4. Pause for a moment when the barbell touches your chest.
    5. Push the barbell back up to the starting position, fully extending your arms.
    6. 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 Smith Close-grip Bench Press
    • Primary muscle: triceps, the same as the Smith Close-grip Bench Press
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Close-grip Bench Press
    • Balance: harder to stay steady on than the Smith Close-grip Bench Press
  3. Close-grip Ez-bar Press

    3. Close-grip Ez-bar Press

    83% match

    Triceps · Intermediate · Compound

    A good swap when you have an EZ bar to work with, and it still works the triceps.

    • Ez-barbell
    How to perform it
    1. Lie on a flat bench with an EZ bar loaded to an appropriate weight.
    2. 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.
    3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
    4. Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
    5. Repeat.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Smith Close-grip Bench Press
    • Primary muscle: triceps, the same as the Smith Close-grip Bench Press
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Close-grip Bench Press
    • Balance: harder to stay steady on than the Smith Close-grip Bench Press
  6. Dumbbell Neutral Grip Bench PressPlay demonstration

    6. Dumbbell Neutral Grip Bench Press

    83% match

    Triceps · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
    3. Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
    4. Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending 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 the Smith Close-grip Bench Press
    • Primary muscle: triceps, the same as the Smith Close-grip Bench Press
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Close-grip Bench Press
    • Balance: harder to stay steady on than the Smith Close-grip Bench Press

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.

Smith Close-grip Bench Press FAQ

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.

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