Close Grip Bench Press vs One Arm Cable Tricep Extension
Which one fits your Triceps workout plan?
Contents
Planfit users log Close Grip Bench Press more often — 3,186 sessions vs 747. Compare Triceps form, muscles worked, and when to use each.
Compare the benefits of Close Grip Bench Press and One Arm Cable Tricep Extension and pick the one that fits your Triceps workout.
Close Grip Bench Press vs One Arm Cable Tricep Extension: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Close Grip Bench Press more often — 3,186 sessions compared to 747 for One Arm Cable Tricep Extension.
What most people do isn't always what fits you. Close Grip Bench Press and One Arm Cable Tricep Extension differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Close Grip Bench Press and One Arm Cable Tricep Extension Differ
| What differs | Close Grip Bench Press | One Arm Cable Tricep Extension |
|---|---|---|
| Muscles worked | chest and triceps | triceps |
| Equipment | a barbell | a machine |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 3,186 sessions | 747 sessions |
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.
How to Do One Arm Cable Tricep Extension
One Arm Cable Tricep Extension Muscles Worked: Triceps
Form
- Lower your arms in front of your thighs.
- 2. Slowly return to the starting position while bearing the weight.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overextend your arms.
For a full One Arm Cable Tricep Extension guide with alternatives and benefits, see the One Arm Cable Tricep Extension exercise guide.
Frequently Asked Questions
Which is better for Triceps, Close Grip Bench Press or One Arm Cable Tricep Extension?
Planfit users log Close Grip Bench Press more often — 3,186 sessions against 747 for One Arm Cable Tricep Extension. Both train Triceps, so pick the one that matches the equipment you have and the muscles you want to load.
Do Close Grip Bench Press and One Arm Cable Tricep Extension work the same muscles?
Not quite. Close Grip Bench Press loads chest and triceps, and One Arm Cable Tricep Extension loads triceps.
What equipment do Close Grip Bench Press and One Arm Cable Tricep Extension need?
Close Grip Bench Press needs a barbell, and One Arm Cable Tricep Extension needs a machine.
Which is easier to start with?
One Arm Cable Tricep Extension is the easier place to start. Move to Close Grip Bench Press once your form holds up.
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