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.

Smith Machine Decline Close Grip Bench PressWatch the Smith Machine Decline 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 Decline Close Grip Bench Press

The steps for the Smith Machine Decline 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. 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.

The 10 Best 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. 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. EZ Barbell Decline Close Grip Face PressPlay demonstration

    1. EZ Barbell Decline Close Grip Face Press

    86% 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 decline bench with your head lower than your feet.
    2. Grasp the ez barbell with a close grip, palms facing each other.
    3. Extend your arms straight up above your chest, keeping your elbows close to your body.
    4. Lower the barbell towards your forehead by bending your elbows.
    5. Pause for a moment, then press the barbell back up to the starting position.
    6. 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 PressPlay demonstration

    2. Smith Close-grip Bench Press

    85% match

    Triceps · Intermediate · Compound

    It uses the same equipment and still works the triceps.

    • Smith-machine
    How to perform it
    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.

    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
  4. Decline Close-grip Bench To Skull Crusher

    4. Decline Close-grip Bench To Skull Crusher

    83% match

    Triceps · Advanced · Compound

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

    • Barbell
    How to perform it
    1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
    2. 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.
    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 as you exhale.
    5. 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.
    6. Lift the bar back to the starting position by contracting the triceps and exhaling.
    7. 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
  5. Smith Machine Reverse Decline Close Grip Bench PressPlay demonstration

    5. Smith Machine Reverse Decline Close Grip Bench Press

    82% match

    Pectorals · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the pectorals rather than the triceps.

    • Smith-machine
    How to perform it
    1. Adjust the smith machine to a decline position.
    2. Lie down on the bench with your feet secured under the foot pads.
    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 tucked in.
    5. Pause for a moment at the bottom, then push the barbell 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: 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

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.