One Arm Dumbbell KickBack vs Close Grip Bench Press
Which one fits 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.
Compare the benefits of One Arm Dumbbell KickBack and Close Grip Bench Press and pick the one that fits your Triceps workout.
One Arm Dumbbell KickBack vs Close Grip Bench Press: Which Do Planfit Users Choose?
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.
What most people do isn't always what fits you. One Arm Dumbbell 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 Dumbbell KickBack and Close Grip Bench Press Differ
| What differs | One Arm Dumbbell KickBack | Close Grip Bench Press |
|---|---|---|
| Muscles worked | triceps | chest and triceps |
| Equipment | a dumbbell | a barbell |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 6,330 sessions | 3,186 sessions |
How to Do 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 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 Dumbbell KickBack guide with alternatives and benefits, see the One Arm Dumbbell 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 Dumbbell KickBack 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 One Arm Dumbbell KickBack and Close Grip Bench Press work the same muscles?
Not quite. One Arm Dumbbell KickBack loads triceps, and Close Grip Bench Press loads chest and triceps.
What equipment do One Arm Dumbbell KickBack and Close Grip Bench Press need?
One Arm Dumbbell KickBack needs a dumbbell, and Close Grip Bench Press needs a barbell.
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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