Dips Machine vs Close Grip Bench Press
Which one fits your Triceps workout plan?
Contents
Dips Machine is the easier place to start — difficulty 1 of 5 vs 4. Compare Triceps form cues and when to progress.
Compare the benefits of Dips Machine and Close Grip Bench Press and pick the one that fits your Triceps workout.
Dips Machine vs Close Grip Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dips Machine more often — 3,256 sessions compared to 3,186 for Close Grip Bench Press.
What most people do isn't always what fits you. Dips Machine 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 Dips Machine and Close Grip Bench Press Differ
| What differs | Dips Machine | Close Grip Bench Press |
|---|---|---|
| Muscles worked | chest, triceps, back, and front delts | chest and triceps |
| Equipment | a machine | a barbell |
| Difficulty | 1 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 3,256 sessions | 3,186 sessions |
How to Do Dips Machine
Dips Machine Muscles Worked: Triceps
Form
- 1. Grip the handle tightly and push down.
- 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 extend your arms excessively.
For a full Dips Machine guide with alternatives and benefits, see the Dips Machine 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, Dips Machine 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 Dips Machine and Close Grip Bench Press work the same muscles?
Not quite. Dips Machine loads chest, triceps, back, and front delts, and Close Grip Bench Press loads chest and triceps.
What equipment do Dips Machine and Close Grip Bench Press need?
Dips Machine needs a machine, and Close Grip Bench Press needs a barbell.
Which is easier to start with?
Dips Machine is the easier place to start. Move to Close Grip Bench Press once your form holds up.
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