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 Incline Close-grip Push-up, the Incline Push-up Close-grip and the Close-grip Push-up Off Of A Dumbbell.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Machine Decline Close Grip Bench Press

Smith Machine Decline Close Grip Bench PressPlay demonstration
Primary muscle
Triceps
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Smith Machine Decline Close Grip Bench Press
  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.
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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.

  1. Best match
    Incline Close-grip Push-upPlay demonstration

    1. Incline Close-grip Push-up

    70% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    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 Machine Decline 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 Machine Decline Close Grip Bench Press
  2. Incline Push-up Close-grip

    2. Incline Push-up Close-grip

    69% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands next to one another on the bar.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    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 Machine Decline 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 Machine Decline Close Grip Bench Press
  3. Close-grip Push-up Off Of A Dumbbell

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

    68% 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
    • Primary muscle: triceps, the same as the Smith Machine Decline 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 Machine Decline Close Grip Bench Press
  4. Three Bench DipPlay demonstration

    4. Three Bench Dip

    66% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    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 Machine Decline 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 Machine Decline Close Grip Bench Press
  5. Body-upPlay demonstration

    5. Body-up

    65% 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 Machine Decline 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 Machine Decline Close Grip Bench Press
  6. Push-ups - Close Triceps Position

    6. Push-ups - Close Triceps Position

    65% 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
    • Primary muscle: triceps, the same as the Smith Machine Decline Close Grip Bench Press
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not lying on your back
  7. Triceps Dip (Between Benches)Play demonstration

    7. Triceps Dip (Between Benches)

    65% 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 Machine Decline 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 Machine Decline Close Grip Bench Press
  8. Bench Dip On FloorPlay demonstration

    8. Bench Dip On Floor

    64% 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 Machine Decline 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 Machine Decline Close Grip Bench Press
  9. Close-grip Push-up (On Knees)Play demonstration

    9. Close-grip Push-up (On Knees)

    64% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
    2. Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
    3. Pause for a moment when your chest is just above the ground.
    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 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Smith Machine Decline 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 Machine Decline Close Grip Bench Press
  10. Bench Dip (Knees Bent)Play demonstration

    10. Bench Dip (Knees Bent)

    64% 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 Machine Decline 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 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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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