One Arm Cable KickBack vs Close Grip Bench Press
Which one fits your Triceps workout plan?
Contents
Planfit users log Close Grip Bench Press more often — 3,186 sessions vs 599. Compare Triceps form, muscles worked, and when to use each.
Compare the benefits of One Arm Cable KickBack and Close Grip Bench Press and pick the one that fits your Triceps workout.
One Arm Cable KickBack vs Close Grip Bench Press: 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 599 for One Arm Cable KickBack.
What most people do isn't always what fits you. One Arm Cable KickBack 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 One Arm Cable KickBack and Close Grip Bench Press Differ
| What differs | One Arm Cable KickBack | Close Grip Bench Press |
|---|---|---|
| Muscles worked | triceps | chest and triceps |
| Equipment | a machine | a barbell |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 599 sessions | 3,186 sessions |
How to Do One Arm Cable KickBack
One Arm Cable 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 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 KickBack guide with alternatives and benefits, see the One Arm Cable KickBack 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, One Arm Cable KickBack or Close Grip Bench Press?
Planfit users log Close Grip Bench Press more often — 3,186 sessions against 599 for One Arm Cable KickBack. Both train Triceps, so pick the one that matches the equipment you have and the muscles you want to load.
Do One Arm Cable KickBack and Close Grip Bench Press work the same muscles?
Not quite. One Arm Cable KickBack loads triceps, and Close Grip Bench Press loads chest and triceps.
What equipment do One Arm Cable KickBack and Close Grip Bench Press need?
One Arm Cable KickBack needs a machine, and Close Grip Bench Press needs a barbell.
Which is easier to start with?
Close Grip Bench Press is the easier place to start. Move to One Arm Cable KickBack once your form holds up.
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