Bench Dips vs Close Grip Bench Press
Which one fits your Triceps workout plan?
Contents
Bench Dips and Close Grip Bench Press are close in use — 4,149 vs 3,186 sessions logged. What separates them is Triceps loading and form.
Compare the benefits of Bench Dips and Close Grip Bench Press and pick the one that fits your Triceps workout.
Bench Dips vs Close Grip Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Dips more often — 4,149 sessions compared to 3,186 for Close Grip Bench Press.
What most people do isn't always what fits you. Bench Dips and Close Grip Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Bench Dips and Close Grip Bench Press Differ
| What differs | Bench Dips | Close Grip Bench Press |
|---|---|---|
| Muscles worked | chest, triceps, and back | chest and triceps |
| Equipment | bodyweight only | a barbell |
| Difficulty | 4 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 4,149 sessions | 3,186 sessions |
How to Do Bench Dips
Bench Dips Muscles Worked: Triceps
Form
- 1. Please lower until your elbows are at a right angle.
- 2. Push with your arms and slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to raise your trapezius muscles.
For a full Bench Dips guide with alternatives and benefits, see the Bench Dips exercise guide.
How to Do Close Grip Bench Press
Close Grip Bench Press Muscles Worked: Triceps
Form
- 1. Slowly lower the barbell until it touches your chest.
- 2. Bend your elbows as you go down.
- 3. Slowly lift the barbell back up to return to the starting position.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Be careful not to let your shoulders come forward past your chest, as it can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Close Grip Bench Press guide with alternatives and benefits, see the Close Grip Bench Press exercise guide.
Frequently Asked Questions
Which is better for Triceps, Bench Dips or Close Grip Bench Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Triceps, so the choice comes down to the equipment you have and the muscles you want to load.
Do Bench Dips and Close Grip Bench Press work the same muscles?
Not quite. Bench Dips loads chest, triceps, and back, and Close Grip Bench Press loads chest and triceps.
What equipment do Bench Dips and Close Grip Bench Press need?
Bench Dips needs bodyweight only, and Close Grip Bench Press needs a barbell.
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