10 Best Smith Machine Close-grip Bench Press Alternatives for Gym & Home

The Smith Machine 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 Machine 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 Machine Close-grip Bench Press

The steps for the Smith Machine 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. Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. 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, lock the bar back in the rack.

The 10 Best Smith Machine Close-grip Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine 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

    Pick this when you want an easier version that 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 Machine Close-grip Bench Press
    • Equipment: a machine, the same as the Smith Machine Close-grip Bench Press
    • Body position: lying on your back, the same as the Smith Machine Close-grip Bench Press
  2. Barbell Close-grip Bench PressPlay demonstration

    2. Barbell Close-grip Bench Press

    84% 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 Machine Close-grip Bench Press
    • Primary muscle: triceps, the same as the Smith Machine Close-grip Bench Press
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Machine Close-grip Bench Press
    • Balance: harder to stay steady on than the Smith Machine Close-grip Bench Press
  3. Close-grip Ez-bar Press

    3. Close-grip Ez-bar Press

    84% 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 Machine Close-grip Bench Press
    • Primary muscle: triceps, the same as the Smith Machine Close-grip Bench Press
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Machine Close-grip Bench Press
    • Balance: harder to stay steady on than the Smith Machine 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 Machine Close-grip Bench Press
    • Primary muscle: triceps, the same as the Smith Machine Close-grip Bench Press
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Machine Close-grip Bench Press
    • Balance: harder to stay steady on than the Smith Machine Close-grip Bench Press

Why You Might Need a Smith Machine Close-grip Bench Press Alternative

You may swap the Smith close-grip for several reasons: shoulder pain from the fixed bar path, lack of Smith equipment, unwanted movement patterning, or a desire for different loading and stability demands. For example, weighted dips shift torque by lowering shoulder abduction and place greater load on the long head of the triceps; cable pressdowns provide constant tension and reduce shoulder shear. If a fixed bar aggravates your cuff, choose free-weight close-grip presses with scapular retraction and a 10–20° elbow tuck to maintain triceps emphasis while lowering shoulder stress. Use a substitute that preserves elbow extension torque and allows progressive overload.

Smith Machine Close-grip Bench Press FAQ

What muscles does Smith Machine Close-grip Bench Press work?

The Smith machine close-grip bench press primarily targets the triceps brachii (long, lateral, and medial heads) through elbow extension. It also recruits the sternal pecs and anterior deltoid as stabilizers; keep scapula retracted and elbows tucked to bias the triceps.

Can I build muscle without doing Smith Machine Close-grip Bench Press?

Yes, you can build triceps mass using weighted dips, close-grip barbell or dumbbell presses, and heavy cable pressdowns with progressive overload. Track load and reps (6–12 for hypertrophy) and use controlled tempo (2–3 second eccentrics) to increase time under tension and stimulate growth.

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