Close Grip Bench Press vs One Arm Dumbbell KickBack
Maximizing Your Triceps Workout Plan
Contents
One Arm Dumbbell KickBack is the easier place to start — difficulty 2 of 5 vs 4. Compare Triceps form cues and when to progress.
Customize Your Triceps Workout: Explore the Benefits of Close Grip Bench Press and One Arm Dumbbell KickBack for Better Comparison.
Planfit Users' Choice about Close Grip Bench Press vs One Arm Dumbbell KickBack : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Dumbbell KickBack more often — 6,330 sessions compared to 3,186 for Close Grip Bench Press.
Popularity is not the whole answer. Close Grip Bench Press and One Arm Dumbbell KickBack differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Close Grip Bench Press and One Arm Dumbbell KickBack Differ
| What differs | Close Grip Bench Press | One Arm Dumbbell KickBack |
|---|---|---|
| Muscles worked | chest and triceps | triceps |
| Equipment | a barbell | a dumbbell |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 3,186 sessions | 6,330 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Close Grip Bench Press, alternative exercises, and its benefits, check it out here. Check out the Close Grip Bench Press Guide page of our blog!
How to One Arm Dumbbell KickBack
One Arm Dumbbell KickBack muscles worked: Triceps
Form
- 1. Keep your elbow fixed and push your arm back to straighten it.
- 2. Slowly return to the starting position while bearing the weight.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overextend your arms.
If you want to know a detailed guide to One Arm Dumbbell KickBack, alternative exercises, and its benefits, check it out here. Check out the One Arm Dumbbell KickBack Guide page of our blog!
Frequently Asked Questions
Which is better for Triceps, Close Grip Bench Press or One Arm Dumbbell KickBack?
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 Close Grip Bench Press and One Arm Dumbbell KickBack work the same muscles?
Not quite. Close Grip Bench Press loads chest and triceps, and One Arm Dumbbell KickBack loads triceps.
What equipment do Close Grip Bench Press and One Arm Dumbbell KickBack need?
Close Grip Bench Press needs a barbell, and One Arm Dumbbell KickBack needs a dumbbell.
Which is easier to start with?
One Arm Dumbbell KickBack is the easier place to start. Move to Close Grip Bench Press once your form holds up.
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