10 Alternatives to Decline Close Grip Bench Press for Triceps
The Smith Machine Decline Close Grip Bench Press is done lying on your back with a Smith machine. Ranked closest by our scoring: the EZ Barbell Decline Close Grip Face Press, the Smith Close-grip Bench Press and the Smith Machine Incline Tricep Extension.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Smith Machine Decline Close Grip Bench Press
- Primary muscle
- Triceps
- Equipment
- Smith-machine
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Chest, Shoulders
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.
Ranked Smith Machine Decline Close Grip Bench Press Alternatives
10 substitutes, ranked by how closely each one matches the Smith Machine Decline 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.
Best 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
- 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.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Movement: decline press, the same as the Smith Machine Decline Close Grip Bench Press
- Primary muscle: triceps, the same as the Smith Machine Decline Close Grip Bench Press
- Equipment: free weights, not a machine
- Body position: lying on your back, the same as the Smith Machine Decline Close Grip Bench Press
- Balance: harder to stay steady on than the Smith Machine Decline Close Grip Bench Press
2. Smith 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
- Adjust the seat height and position yourself on the bench with your feet flat on the ground.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- 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 Decline Close Grip Bench Press
- Equipment: a machine, the same as the Smith Machine Decline Close Grip Bench Press
- Body position: lying on your back, the same as the Smith Machine Decline Close Grip Bench Press
- Triceps
- Smith-machine
- Intermediate
- Isolation
How to perform this exercise
- Adjust the seat of the smith machine so that the bar is at shoulder height.
- Sit on the bench with your back against the pad and your feet flat on the ground.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Extend your arms fully, lifting the bar off the rack and holding it directly above your chest.
- Lower the bar slowly towards your forehead, keeping your elbows close to your head.
- Pause for a moment at the bottom, then push the bar back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Smith Machine Decline Close Grip Bench Press
- Equipment: a machine, the same as the Smith Machine Decline Close Grip Bench Press
- Body position: lying on your back, the same as the Smith Machine Decline Close Grip Bench Press
- Triceps
- Barbell
- Advanced
- Compound
A good swap when you have a barbell to work with, and it still works the triceps.
How 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.
- Lift the bar back to the starting position by contracting the triceps and exhaling.
- Repeat steps 3-6 until the recommended amount of repetitions is performed.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Movement: decline press, the same as the Smith Machine Decline Close Grip Bench Press
- Primary muscle: triceps, the same as the Smith Machine Decline Close Grip Bench Press
- Equipment: free weights, not a machine
- Body position: lying on your back, the same as the Smith Machine Decline Close Grip Bench Press
- Pectorals
- Smith-machine
- Intermediate
- Compound
A looser match: it uses the same equipment, but it works the pectorals rather than the triceps.
How to perform this exercise
- Adjust the smith machine to a decline position.
- Lie down on the bench with your feet secured under the foot pads.
- 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 tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: decline press, the same as the Smith Machine Decline Close Grip Bench Press
- Primary muscle: pectorals, not triceps
- Equipment: a machine, the same as the Smith Machine Decline Close Grip Bench Press
- Body position: lying on your back, the same as the Smith Machine Decline Close Grip Bench Press
- Pectorals
- Smith-machine
- Intermediate
- Compound
How to perform this exercise
- Adjust the decline bench to the desired angle.
- Lie down on the bench with your feet secured under the foot pads.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: decline press, the same as the Smith Machine Decline Close Grip Bench Press
- Primary muscle: pectorals, not triceps
- Equipment: a machine, the same as the Smith Machine Decline Close Grip Bench Press
- Body position: lying on your back, the same as the Smith Machine Decline Close Grip Bench Press
7. Smith Decline Bench Press
80% match- Pectorals
- Smith-machine
- Intermediate
- Compound
How to perform this exercise
- Adjust the decline bench to the desired angle.
- Lie down on the bench with your feet secured under the foot pads.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: decline press, the same as the Smith Machine Decline Close Grip Bench Press
- Primary muscle: pectorals, not triceps
- Equipment: a machine, the same as the Smith Machine Decline Close Grip Bench Press
- Body position: lying on your back, the same as the Smith Machine Decline Close Grip Bench Press
- Triceps
- Dumbbell
- Intermediate
- Isolation
How 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Movement: decline press, the same as the Smith Machine Decline Close Grip Bench Press
- Primary muscle: triceps, the same as the Smith Machine Decline Close Grip Bench Press
- Equipment: free weights, not a machine
- Body position: lying on your back, the same as the Smith Machine Decline Close Grip Bench Press
- Balance: harder to stay steady on than the Smith Machine Decline Close Grip Bench Press
9. Barbell Close-grip Bench Press
77% match- Triceps
- Barbell
- Intermediate
- Compound
How 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.
- 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 Decline Close Grip Bench Press
- Equipment: free weights, not a machine
- Body position: lying on your back, the same as the Smith Machine Decline Close Grip Bench Press
- Balance: harder to stay steady on than the Smith Machine Decline Close Grip Bench Press
- Triceps
- Barbell
- Intermediate
- Compound
How 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.
- Push the barbell back up to the starting position, fully extending your arms.
- 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 Decline Close Grip Bench Press
- Equipment: free weights, not a machine
- Body position: lying on your back, the same as the Smith Machine Decline Close Grip Bench Press
- Balance: harder to stay steady on than the Smith Machine Decline Close Grip Bench Press
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.
Smith Machine Decline Close Grip Bench Press FAQ
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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