5 Alternatives to Decline Close Grip Bench Press for Triceps
If you can’t use the Smith Machine decline close-grip bench press, use movements that maintain a decline line and elbow tuck to target the triceps. Try decline dumbbell close-grip presses, weighted dips, floor close-grip presses, cable overhead extensions, or skull crushers. Cue: tuck elbows ~45° and finish each rep with a full lockout to load the triceps.
Original Exercise: Smith Machine Decline Close Grip Bench Press
How to Perform Smith Machine Decline Close Grip Bench Press
- Adjust the bench on the smith machine to a decline position.
- Lie down on the bench with your feet firmly planted on the ground.
- 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 is just above your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Best Smith Machine Decline Close Grip Bench Press Alternatives
1. Ez Barbell Decline Close Grip Face Press
86% MatchHow to perform this exercise
- Lie on a decline bench with your head lower than your feet.
- Grasp the ez barbell with a close grip, palms facing each other.
- Extend your arms straight up above your chest, keeping your elbows close to your body.
- Lower the barbell towards your forehead by bending your elbows.
- Pause for a moment, then press the barbell back up to the starting position.
2. Decline Close-Grip Bench To Skull Crusher
83% MatchHow to perform this exercise
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- 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 as you exhale.
- As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
3. Dumbbell Decline Triceps Extension
77.6% MatchHow to perform this exercise
- Lie on a decline bench with your head lower than your feet and hold a dumbbell in each hand, palms facing each other.
- Extend your arms fully, keeping your elbows close to your head.
- Lower the dumbbells slowly behind your head, bending your elbows.
- Pause for a moment, then raise the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
4. Barbell Incline Close Grip Bench Press
76.8% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- 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.
5. Ez-bar Close-grip Bench Press
76.8% 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.
6. Barbell Close-grip Bench Press
76.8% 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.
7. Close-Grip EZ-Bar Press
76.8% 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.
8. Barbell Lying Close-grip Press
76% 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.
9. Close-Grip Barbell Bench Press
76% 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.
10. Ez Barbell Jm Bench Press
75.4% 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.
Why You Might Need a Smith Machine Decline Close Grip Bench Press Alternative
You might substitute this Smith machine variation for shoulder pain, lack of equipment, or to vary stimulus. The Smith decline close-grip reduces shoulder extension and biases triceps, but machines limit stabilizer recruitment and can aggravate shoulder impingement for some lifters. Alternatives let you manipulate load, range of motion, and joint angle while keeping elbow tuck to emphasize the lateral and medial heads. For example, weighted dips increase long-head activation through greater shoulder extension when you lean slightly forward; decline dumbbell presses maintain the decline line while adding unilateral stability demands. Use cues like ‘scapula retracted, elbows tucked 30–45°’ to preserve triceps emphasis and protect the shoulder.
How to Choose the Right Substitute
Pick a substitute based on available equipment, injury history, and the specific triceps head you want to target. If you lack a decline bench, use decline dumbbells or floor close-grip presses to keep the pressing line with reduced shoulder stress—cue: lower until your elbows are just off the floor, pause, then press. If you need greater long-head activation, choose overhead cable or dumbbell extensions with shoulder flexion and keep the arm path vertical. For progressive overload and heavier loading, use weighted dips or close-grip barbell floor presses, controlling the eccentric for 2–3 seconds and finishing each rep in full elbow extension.
Frequently Asked Questions
What muscles does Smith Machine Decline Close Grip Bench Press work?
The movement primarily targets the triceps (lateral and medial heads) with secondary involvement from the pecs and anterior deltoids. The decline angle reduces shoulder extension compared with flat presses, increasing triceps mechanical advantage when you keep the elbows tucked 30–45°.
What is the best bodyweight alternative to Smith Machine Decline Close Grip Bench Press?
Weighted or bodyweight dips are the top bodyweight alternative because they allow high triceps load and long-head recruitment through shoulder extension. Cue: keep torso upright-to-slightly-forward and tuck elbows ~30° to maximize triceps drive and protect the shoulders.
Can I build muscle without doing Smith Machine Decline Close Grip Bench Press?
Yes—you can achieve equal or better triceps hypertrophy using free-weight presses, dips, and targeted extensions as long as you apply progressive overload and full range of motion. Focus on elbow tuck, controlled eccentrics (2–3 seconds), and weekly volume to drive growth.
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