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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Close-grip Bench Press

Smith Close-grip Bench PressPlay demonstration
Primary muscle
Triceps
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Smith Close-grip Bench Press
  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.
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Ranked 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. 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
    Smith Machine Decline Close Grip Bench PressPlay demonstration

    1. Smith Machine Decline Close Grip Bench Press

    85% match
    • Triceps
    • Smith-machine
    • Intermediate
    • Compound

    It uses the same equipment and still works the triceps.

    How to perform this exercise
    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
    • Barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
    • Ez-barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  4. Ez-bar Close-grip Bench PressPlay demonstration

    4. Ez-bar Close-grip Bench Press

    83% match
    • Triceps
    • Ez-barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell touches 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 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
  5. Barbell Lying Close-grip PressPlay demonstration

    5. Barbell Lying Close-grip Press

    83% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    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, hands shoulder-width apart, palms facing towards your feet.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
    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
  6. Dumbbell Neutral Grip Bench PressPlay demonstration

    6. Dumbbell Neutral Grip Bench Press

    83% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  7. Reverse Triceps Bench Press

    7. Reverse Triceps Bench Press

    83% match
    • Triceps
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    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.

    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
  8. Barbell JM Bench PressPlay demonstration

    8. Barbell JM Bench Press

    82% match
    • Triceps
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    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 an overhand grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    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
  9. Dumbbell Twisting Bench PressPlay demonstration

    9. Dumbbell Twisting Bench Press

    82% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    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 an overhand grip, palms facing away from you.
    3. Extend your arms straight up over your chest, keeping a slight bend in your elbows.
    4. Lower the dumbbells down towards your chest, keeping your elbows close to your body.
    5. As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
    6. Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.
    7. As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.
    8. Repeat for the desired number of repetitions.

    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
  10. EZ Barbell JM Bench PressPlay demonstration

    10. EZ Barbell JM Bench Press

    82% match
    • Triceps
    • Ez-barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    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

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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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology