One Arm Dumbbell Bench Press vs Close Grip Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
- • One Arm Dumbbell Bench Press vs Close Grip Dumbbell Bench Press: Which Do Planfit Users Choose?
- • How One Arm Dumbbell Bench Press and Close Grip Dumbbell Bench Press Differ
- • Related comparisons
- • Frequently Asked Questions
- • How to Do One Arm Dumbbell Bench Press
- • How to Do Close Grip Dumbbell Bench Press
Planfit users log Close Grip Dumbbell Bench Press more often — 615 sessions vs 124. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of One Arm Dumbbell Bench Press and Close Grip Dumbbell Bench Press and pick the one that fits your Chest workout.
One Arm Dumbbell Bench Press vs Close Grip Dumbbell Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Close Grip Dumbbell Bench Press more often — 615 sessions compared to 124 for One Arm Dumbbell Bench Press.
What most people do isn't always what fits you. One Arm Dumbbell Bench Press and Close Grip Dumbbell 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 Dumbbell Bench Press and Close Grip Dumbbell Bench Press Differ
| What differs | One Arm Dumbbell Bench Press | Close Grip Dumbbell Bench Press |
|---|---|---|
| One side at a time | Yes | No |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 124 sessions | 615 sessions |
How to Do One Arm Dumbbell Bench Press
One Arm Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell so that it is next to your chest.
- 2. At this time, your forearm should be perpendicular to the floor.
- 3. Slowly lift the dumbbell to return to the starting position.
Coach's Tips
- 1. If you cannot lower the dumbbell to chest height, please lower it as much as you can without straining.
- 2. Be careful not to let your shoulders come forward past your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full One Arm Dumbbell Bench Press guide with alternatives and benefits, see the One Arm Dumbbell Bench Press exercise guide.
How to Do Close Grip Dumbbell Bench Press
Close Grip Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Keep your elbows close to your torso and slowly lower the dumbbells towards your chest.
- 2. When the dumbbells are near your chest, pause for a moment and feel the tension in your chest and triceps.
- 3. Using the strength of your chest and triceps, push the dumbbells back up to return to the starting position.
- 4. Do not fully extend your elbows; keep them slightly bent to maintain tension.
Coach's Tips
- 1. Keep your hands in a fixed position to prevent the dumbbell from shaking.
- 2. Keep your wrists straight to avoid bending.
- 3. Fix your back and hips to the bench to prevent excessive lifting of the back.
For a full Close Grip Dumbbell Bench Press guide with alternatives and benefits, see the Close Grip Dumbbell Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, One Arm Dumbbell Bench Press or Close Grip Dumbbell Bench Press?
Planfit users log Close Grip Dumbbell Bench Press more often — 615 sessions against 124 for One Arm Dumbbell Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do One Arm Dumbbell Bench Press and Close Grip Dumbbell Bench Press need?
One Arm Dumbbell Bench Press needs a dumbbell, and Close Grip Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
One Arm Dumbbell Bench Press is the easier place to start. Move to Close Grip Dumbbell Bench Press once your form holds up.
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