Estimated reading time: 9 minutes
Alternatives to the Close Grip Bench Press
Looking for effective alternatives to the close grip bench press to build triceps strength without the potential shoulder stress? You’ve come to the right place. This article will explore 13 of the best close grip bench press variations, offering various options to target your triceps effectively.
Here the alternatives we recommend:
Dumbbell and Barbell Variations:
- Barbell Pin Press Bench
- Close Grip Dumbbell Floor Press
- Barbell Floor Press
- One Arm Kettlebell Floor Press
- Dumbbell Hex Press
- Double Kettlebell Floor Press
Bodyweight Variations:
- Dips
- Ring Dips
- Weighted Dips
- Med Ball Pushups
- Narrow Grip Tricep Pushups
- Diamond Pushups
Triceps-Specific Variations:
- Dumbbell Skull Crushers
Table of Contents
Key Takeaways:
- Discover 11 effective alternatives to the close grip bench press.
- Explore dumbbell, barbell, kettlebell, bodyweight, and triceps-specific exercises.
- Learn how to perform each exercise with proper form and technique.
- Reduce the risk of shoulder injury while building impressive triceps strength.
- Incorporate these alternatives into your training routine for a well-rounded and effective triceps workout.
Why Explore Close Grip Bench Press Variations?
The close-grip bench and close-grip press variations are valuable exercises for building the strength of the triceps. Still, they are not always the most suitable option for everyone.
- Shoulder Concerns: Some individuals may experience shoulder discomfort or pain when performing the close grip bench press, especially if they have pre-existing shoulder issues.
- Lack of Equipment: Some individuals might have limited access to a barbell and a power rack, making it difficult to consistently perform the close-grip bench press.
- Variety and Focus: Incorporating variations can help prevent plateaus, provide a more engaging workout, and allow for a greater focus on specific aspects of triceps development. For example, floor presses can help isolate the concentric portion of the lift. At the same time, exercises like dips engage a greater range of motion.
These factors make exploring close grip bench press alternatives a valuable consideration for many individuals. By incorporating these variations into your training routine, you can effectively target your triceps, reduce the risk of shoulder issues, and enjoy a more diverse and challenging workout.
5 Benefits of Close Grip Bench Press Variations
Close grip bench press variations offer several advantages over the traditional close grip bench press while still effectively targeting the triceps:
- Reduced Shoulder Stress: Many variations, such as floor presses and pin presses, significantly reduce the stress on the shoulder joint, making them a safer option for some individuals.
- Increased Range of Motion: Exercises like ring dips and some dumbbell variations can offer increased muscle activation and strength.
- Improved Stability and Balance: Unilateral exercises like the single kettlebell press and some dumbbell variations enhance stability and balance, improving overall athleticism.
- Enhanced Core Engagement: Exercises like ring dips and floor press variations require greater core engagement to maintain proper form and improve core stability.
- Variety and Reduced Risk of Overuse: Incorporating various exercises reduces the repetitive stress on the same joints and muscles, minimizing the risk of overuse injuries.
13 Best Close-Grip Bench Press Alternatives
The close-grip bench press can be a valuable exercise. Still, it’s essential to incorporate variety into your training program to prevent plateaus and reduce the risk of overuse injuries. Here are 13 excellent alternatives that will effectively target your triceps:
Dumbbell and Barbell Kettlebell Variations:
These exercises utilize various equipment to effectively target the triceps, offering versatility and options for different fitness levels.
1 . Barbell Pin Press Bench
Th barbell pin press limits the range of motion, reducing stress on the shoulder joint.
- Equipment Needed: Barbell, bench, squat rack or power rack and safety pins.
- Muscles Worked: Primarily triceps, with secondary involvement of the chest and shoulders.
- Pro Tips: Use a moderate weight and focus on squeezing the triceps at the movement’s top.
- How to Perform:
- Set the safety pins on the power rack at a height where the barbell stops just short of your chest.
- Unrack the barbell and perform the bench press, stopping at the pins.
2. Close Grip Dumbbell Floor Press
Eliminates the lift’s eccentric (lowering) portion, reducing stress on the shoulder joint.
- Equipment Needed: Pair of dumbbells.
- Muscles Worked: Primarily triceps, with secondary involvement of the chest and shoulders.
- Pro Tips: Start with the dumbbells at chest level and press them upwards.
- How to Perform:
- Lie on a floor with dumbbells in each hand. Your elbows should be resting on the floor and your knees should be bent.
- Press the dumbbells upwards, focusing on squeezing your triceps at the top.
Watch this video on YouTube
3. Barbell Floor Press
Similar to the dumbbell floor press, but with a barbell.
- Equipment Needed: Barbell and weight plates.
- Muscles Worked: Primarily triceps, with secondary involvement of the chest and shoulders.
- Pro Tips: Use a slightly narrower grip than a traditional bench press.
- How to Perform:
- Lie on the floor with the barbell resting over your chest.
- Press the barbell upwards, focusing on squeezing your triceps at the top.
Watch this video on YouTube
4. One Arm Kettlebell Floor Press
A unilateral variation that can help identify and correct muscle imbalances.
- Equipment Needed: Kettlebell.
- Muscles Worked: Primarily triceps, with secondary involvement of the chest and shoulders.
- Pro Tips: Use a neutral grip (palms facing each other) to minimize wrist stress.
- How to Perform:
- Lie on the floor with the kettlebell resting on the side of your chest. Your elbow is on the floor.
- Press the kettlebell upwards, focusing on squeezing your triceps at the top.
Watch this video on YouTube
5. Dumbbell Hex Press
This variation provides a unique angle, shifting the emphasis slightly towards the outer head of the triceps.
- Equipment Needed: Pair of hex dumbbells, flat bench.
- Muscles Worked: Primarily triceps, with secondary involvement of the chest and shoulders.
- Pro Tips: Use a neutral grip and focus on squeezing your triceps at the movement’s top.
- How to Perform:
- Lie on a flat bench with a hex dumbbell in each hand. Position the dumbbells on your chest, pressing each one into the other.
- Press the dumbbells upwards, keeping them locked together, and focus on squeezing your triceps at the top.
Watch this video on YouTube
6. Double Kettlebell Floor Press
A bilateral variation that can help improve balance and coordination.
- Equipment Needed: Kettlebell.
- Muscles Worked: Primarily triceps, with secondary involvement of the chest and shoulders.
- Pro Tips: Use a neutral grip and focus on pressing the kettlebell directly overhead.
- How to Perform:
- Lie on the floor with the two kettlebells resting next to the sides of your chest. Your elbows will be touching the floor.
- Press the kettlebell upwards, focusing on squeezing your triceps at the top.
Watch this video on YouTube
Bodyweight Variations:
These exercises rely solely on your body weight, making them convenient and accessible. They allow you to build triceps strength anywhere.
7. Dips
A classic bodyweight exercise that targets the triceps, chest, and shoulders.
- Equipment Needed: Parallel bars or a sturdy dip station.
- Muscles Worked: Primarily triceps, with secondary involvement of the chest and shoulders.
- Pro Tips: Keep your elbows close to your body to maximize triceps activation.
- How to Perform:
- Grasp the parallel bars and lower your body until your upper arms parallel the ground.
- Press back up to the starting position.
Watch this video on YouTube
8. Ring Dips
A more challenging variation of dips that increases the range of motion and core engagement.
- Equipment Needed: Gymnastics rings.
- Muscles Worked: Primarily triceps, with secondary involvement of the chest, shoulders, and core.
- Pro Tips: Start with your rings at a lower height to make the exercise easier.
- How to Perform:
- Grasp the rings and lower your body until your upper arms parallel the ground.
- Press back up to the starting position.
Watch this video on YouTube
9. Weighted Dips
Increase the resistance by adding weight to a dip belt.
- Equipment Needed: Parallel bars, sturdy dip station, dip belt, and weight plates.
- Muscles Worked: Primarily triceps, with secondary involvement of the chest and shoulders.
- Pro Tips: Start with a light weight and gradually increase the load as you get stronger.
- How to Perform:
- Secure a dip belt around your waist and secure the desired weight plates.
- Grasp the parallel bars and lower your body until your upper arms parallel the ground.
- Press back up to the starting position.
Watch this video on YouTube
10. Narrow Grip Tricep Pushups
This variation emphasizes the triceps by narrowing your hand placement.
- Equipment Needed: None.
- Muscles Worked: Primarily triceps, with secondary involvement of the chest and shoulders.
- Pro Tips: Keep your elbows tucked in close to your body.
- How to Perform:
- Start in a plank position with your hands close together (about shoulder-width apart).
- Lower your body until your chest touches the ground.
- Press back up to the starting position.
Watch this video on YouTube
11. Diamond Pushups
An advanced variation that places maximum emphasis on the triceps.
- Equipment Needed: None.
- Muscles Worked: Primarily triceps, with secondary involvement of the chest and shoulders.
- Pro Tips: Form a diamond shape with your thumbs and index fingers.
- How to Perform:
- Start in a plank position with your hands close together, forming a diamond shape.
- Lower your body until your chest touches the ground.
- Press back up to the starting position.
Watch this video on YouTube
12. Med Ball Pushups
This variation increases core engagement and adds an element of instability.
- Equipment Needed: Medicine ball.
- Muscles Worked: Primarily chest, with secondary involvement of the shoulders and triceps.
- Pro Tips: Place your hands on a medicine ball and maintain a stable base.
- How to Perform:
- Place your hands on a medicine ball, forming a stable base.
- Lower your body until your chest touches the ground.
- Press back up to the starting position
Watch this video on YouTube
Triceps-Specific Alternatives:
These exercises primarily isolate the triceps muscle group.
13. Dumbbell Skull Crushers
An isolation exercise that directly targets the triceps.
- Equipment Needed: Pair of dumbbells, bench.
- Muscles Worked: Primarily triceps.
- Pro Tips: Keep your elbows close to your head and avoid swinging the dumbbells.
- How to Perform:
- Lie on a flat bench with your feet on the floor.
- Hold the dumbbells above your chest with your arms extended.
- Lower the dumbbells towards your forehead, bending your elbows.
- Extend your arms back to the starting position.
Watch this video on YouTube
Conclusion
The best alternatives to the close grip bench press offer diverse options for effectively targeting your triceps while minimizing the potential stress on your shoulder joint. Incorporating these exercises into your training program can build significant triceps strength, reduce the risk of injury, and prevent plateaus. Remember to prioritize proper form, gradually increase the weight or difficulty, and listen to your body. Explore these close-grip bench press alternatives and discover new ways to challenge and strengthen your triceps.
Until next time,
Christian Graham—NSCA-CPT, CFSC2, FMS2, KB, VIPR
Functional Strength & Mobility Specialist – @Body360Fit
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