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 Three Bench Dip, Push-ups - Close Triceps Position and the Triceps Dip (Between Benches).

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
    Three Bench DipPlay demonstration

    1. Three Bench Dip

    80% 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. 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 Smith Close-grip Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: seated, not lying on your back
    • Balance: harder to stay steady on than the Smith Close-grip Bench Press
  2. Push-ups - Close Triceps Position

    2. Push-ups - Close Triceps Position

    79% 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 Smith Close-grip Bench Press
    • Primary muscle: triceps, the same as the Smith Close-grip Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
  3. Triceps Dip (Between Benches)Play demonstration

    3. Triceps Dip (Between Benches)

    79% 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 Smith Close-grip Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Smith Close-grip Bench Press
  4. Triceps Dip (Bench Leg)Play demonstration

    4. Triceps Dip (Bench Leg)

    77% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
    2. Walk your feet forward, sliding your butt off the bench, and straighten your arms.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Smith Close-grip Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: seated, not lying on your back
  5. Triceps PressPlay demonstration

    5. Triceps Press

    76% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    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 10 to 15 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: bodyweight only, not a machine
    • Body position: kneeling, not lying on your back
  6. Body Tricep Press

    6. Body Tricep Press

    75% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    Sets and reps: 3 sets of 10 to 15 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: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Smith Close-grip Bench Press
  7. Body-upPlay demonstration

    7. Body-up

    75% 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 Smith Close-grip Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Smith Close-grip Bench Press
  8. Bench Dip On FloorPlay demonstration

    8. Bench Dip On Floor

    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. 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 Smith Close-grip Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: seated, not lying on your back
    • Balance: harder to stay steady on than the Smith Close-grip Bench Press
  9. Bench Dip (Knees Bent)Play demonstration

    9. Bench Dip (Knees Bent)

    74% 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 Smith Close-grip Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: seated, not lying on your back
    • Balance: harder to stay steady on than the Smith Close-grip Bench Press
  10. Close-grip Push-up Off Of A Dumbbell

    10. Close-grip Push-up Off Of A Dumbbell

    74% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    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 Smith Close-grip Bench Press
    • Primary muscle: triceps, the same as the Smith Close-grip Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
    • 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