You’re here because the close-grip bench press isn’t working for you.
Maybe it’s causing shoulder pain, straining your elbows, or feels too risky to attempt when training alone.
Whatever the issue, you don’t have to stick with an exercise that doesn’t fit.
There are several barbell close-grip bench press alternatives that effectively train your triceps and might suit you better.
Let’s explore the best seven, why they work so well, and how to perform them for maximum gains.
Key Takeaways
- An effective close-grip bench press alternative must train your triceps to a high degree, be joint-friendly, and allow for progressive overload.
- The dip is the best substitute for the close-grip bench press. It trains your triceps just as effectively and lets you life heavy weight safely.
- Free-weight options like the neutral-grip dumbbell press, JM press, and close-grip pin press are also highly effective alternatives.
- Machine-based options like the Smith machine bench press and chest press provide stability and safety, making them great choices for beginners and people who want to minimize risk while training alone.
- The diamond push-up is a simple, bodyweight close-grip bench press alternative for at-home training.
Why You Might Need a Close-Grip Bench Press Alternative
There is no denying the close-grip bench press is a great triceps exercise. It’s earned its stripes in the gym and lab.
That said, it’s not for everyone.
For some, the narrow grip puts undue strain on their shoulders and elbows. For others, it makes maintaining proper form more challenging.
Then there are those who find barbell pressing daunting, especially if they don’t have a spotter.
That’s where close-grip bench press alternatives come in.
These exercises effectively target your triceps while helping you avoid discomfort, stay safe, and enjoy your workouts—all of which are vital for ensuring you stick with your training and get the results you want.
7 Best Close-Grip Bench Press Alternatives for Triceps Mass
You can find countless close-grip bench press alternatives online, but most aren’t in the same league.
The following seven are different.
They’re the best because they help you avoid the problems associated with the close-grip bench press while allowing you to lift heavy weights and progress regularly, which is crucial for gaining mass and strength.
1. Dip
Why: The dip is one of the rare triceps exercises that rivals the close-grip bench press in building both muscle and strength.
Although most people think of it as a bodyweight exercise, it’s actually highly scalable. You can start with the assisted version, progress to the bodyweight dip, and eventually add a dip belt and weight to continue making gains.
How to:
- If you’re using a dip belt, wrap the belt around your waist, add the desired weight to the chain, and fasten the carabiner.
- Grab both handles of a dip station, then gently jump off the ground and press through your arms until your arms are straight and supporting your body weight.
- Keep your torso upright, bend your knees to keep your feet from touching the ground, and lower your body by bending your elbows until your upper arms are roughly parallel to the floor.
- Press into the handles to drive your body up and return to the starting position.
Expert Tip: To make the dip more triceps focused, keep your torso upright and elbows tight to your sides.
RELATED: An Expert Guide to the Muscles Worked by Dips
2. Neutral-Grip Dumbbell Press
Why: Similarly to the close-grip bench press, you perform the neutral-grip dumbbell bench press with your elbows tucked close to your sides, which increases how much your triceps contribute to the exercise. The difference is that some people find the neutral grip gentler on their joints, making it a more comfortable alternative in some scenarios.
How to:
- While sitting on a flat bench, hold a dumbbell in each hand and rest them on your thighs.
- Lie back and hoist the dumbbells so you’re holding them on either side of your chest by nudging them with your thighs.
- With your palms facing each other and your elbows tucked 4-to-6 inches from your sides, press the dumbbells straight over your chest until your arms are straight and your elbows are locked.
- Reverse the movement and return to the starting position.
Expert Tip: If you find it hard to control the dumbbells in the neutral-grip dumbbell press, try “crushing” the dumbbells together. This creates tension throughout your upper body, which can make the movement more stable.
3. JM Press
Why: The JM press is an excellent close-grip bench alternative because it trains the triceps through a greater range of motion than the regular close-grip bench press, which is important for maximizing muscle and strength gains.
How to:
- Lie on a flat bench, pull your shoulder blades together and down, and without lifting your butt or shoulders off the bench, slightly arch your back.
- Grip the barbell with a slightly narrower than shoulder-width grip, unrack it, and move it over your chest.
- Lower the barbell toward your neck, keeping your elbows up and in front of your torso, and slightly bend your wrists backward so that your palms face the ceiling.
- When your forearms and biceps touch, press the bar back to the starting position.
Expert Tip: The key is to start light and progress gradually with the JM Press. Trying to lift too much too soon can lead to elbow pain.
RELATED: How to JM Press: Exercise Guide
4. Close-Grip Pin Press
Why: The close-grip pin press is a great alternative if the full range of motion close-grip bench press hurts your shoulders. Focusing on the top half of the movement reduces shoulder strain while effectively targeting your triceps. It also reduces chest involvement, so it isolates your triceps more.
How to:
- Position a bench in the center of a power rack.
- Adjust the rack’s safety pins so that when you lie on the bench and place a bar on the pins, the bar is a few inches above your chest.
- Lie on the bench with the bar above your chest.
- Grip the barbell with your hands shoulder-width apart or slightly narrower, place your feet flat on the floor, and maintain a slight arch in your back.
- Keeping your upper arms tucked close to your ribcage, press the bar straight up until your arms are straight.
- Reverse the movement and return to the starting position with the bar on the pins.
Expert Tip: Pause for a second with the bar on the pins at the bottom of each rep to prevent you from bouncing the bar off the pins and the bar rising unevenly.
5. Smith Machine Close-Grip Bench Press
Why: If you’re new to weightlifting and find close-grip bench press form tricky to master, the Smith machine version is a solid alternative. Its fixed bar path helps you control the weight, so it requires less coordination and balance than the free-weight version.
Another benefit is that the Smith machine close-grip bench press has built-in safety stops that catch the barbell if you fail a rep. This makes it a safer option for those who train alone but like to lift heavy weights.
How to:
- Lie on a flat bench in the center of a Smith machine, pull your shoulder blades together and down, and slightly arch your back without lifting your butt or shoulders off the bench.
- Grip the barbell with your hands shoulder-width apart or slightly narrower, then unrack the barbell.
- Lower the barbell to your lower chest while keeping your elbows tucked at about 30 degrees relative to your torso.
- Press the barbell back to the starting position.
Expert Tip: When setting up the Smith machine close-grip bench press, ensure you position the bench in the middle of the vertical rails. Failing to do this can make the exercise unbalanced and awkward.
RELATED: Should You Bench Press with a Smith Machine or a Barbell?
6. Machine Chest Press
Why: The machine chest press is an underrated alternative to the close-grip bench press. It’s great for adding extra pressing volume (sets) at the end of a workout when heavy free weights might be too taxing.
How to:
- Adjust the chest press machine handles and seat so the handles align with your shoulders and just a few inches from your chest.
- Grip both handles with your palms facing down (or toward each other) and press forward until your arms are straight.
- Reverse the movement and return to the starting position.
Expert Tip: Some chest press machines have vertical handles that allow you to take a closer-grip while minimizing stress on your joints. If your machine offers this option, it can make the chest press an even more effective alternative exercise for the close-grip bench press.
7. Diamond Push-up
Why: The diamond push-up effectively trains your triceps using only your body weight, making it an excellent close-grip bench press alternative for those new to strength training or if you like to train at home.
How to:
- Get on all fours with your hands together under your chest.
- Form a diamond with your index fingers and thumbs, then extend your legs behind you so you’re in a high plank position.
- Keeping your back straight, lower your chest to your hands, and then push your body up and return to the starting position.
Expert Tip: If the diamond hand position is uncomfortable on your wrists, place your hands under your shoulders and perform the exercise with your upper arms tucked close to your sides. This will still effectively target your triceps while reducing discomfort.
RELATED: How to Do the Push-up: Form, Variations, and Workouts
FAQ #1: Is the close-grip bench harder than the regular bench press?
The close-grip bench press often feels more challenging than the regular bench press for two reasons:
- It shifts the emphasis to your triceps, which are smaller and typically weaker than your chest.
- The narrower grip increases the range of motion, which means you have to put in more effort to complete each rep.
RELATED: The Definitive Guide to Proper Bench Press Form
FAQ #2: What’s the best close-grip bench substitute?
It depends on your preferences and circumstances. That said, if I could only choose one close-grip bench press alternative, I’d pick the dip. Similarly to the close-grip bench press, the dip allows you to train your entire triceps through a large range of motion with heavy weights, making it ideal for gaining triceps mass and strength.
RELATED: The Ultimate Guide to Chest Dips for Building Your Chest
FAQ #3: Is the close-grip bench press necessary?
The close-grip bench press isn’t necessary, but it’s highly effective. It trains your triceps, chest, and shoulders to a high degree, as well as several other muscle groups throughout your upper body to a lesser extent.
That said, if you can’t or don’t want to do the close-grip bench press, alternatives like the dip, neutral-grip dumbbell bench press, and JM press work well.