What To Know
- The close grip dumbbell bench press and the barbell bench press both work the triceps brachii, which is the muscle on the back of the upper arm.
- However, the close grip dumbbell bench press is a better choice for isolating the triceps, while the barbell bench press is a better choice for building overall chest strength.
- The close grip dumbbell bench press is performed with a narrower grip than the barbell bench press, which isolates the triceps more.
The close grip dumbbell bench press and the barbell bench press are two of the most popular exercises for building triceps. Both exercises have their own advantages and disadvantages, so it’s important to understand the differences between them before deciding which one is right for you.
In this blog post, we’ll take a closer look at the close grip dumbbell bench press vs barbell, including:
- The pros and cons of each exercise
- Which muscles are worked by each exercise
- How to perform each exercise correctly
- Tips for getting the most out of each exercise
Muscles Worked
The close grip dumbbell bench press and the barbell bench press both work the triceps brachii, which is the muscle on the back of the upper arm. However, the close grip dumbbell bench press also works the inner chest and shoulders, while the barbell bench press works the outer chest and shoulders.
Pros and Cons
Close Grip Dumbbell Bench Press
Pros:
- Isolates the triceps
- Allows for a greater range of motion
- Can be used to target specific areas of the triceps
Cons:
- Can be more difficult to stabilize
- May not be as effective for building overall chest strength
Barbell Bench Press
Pros:
- More effective for building overall chest strength
- Easier to stabilize
- Can be loaded with more weight
Cons:
- Does not isolate the triceps as well
- May not allow for as great a range of motion
How to Perform Each Exercise
Close Grip Dumbbell Bench Press
1. Lie on a bench with your feet flat on the floor and your knees bent.
2. Hold a dumbbell in each hand with an overhand grip, with your hands shoulder-width apart.
3. Lower the dumbbells to your chest, keeping your elbows tucked in.
4. Press the dumbbells back up to the starting position.
Barbell Bench Press
1. Lie on a bench with your feet flat on the floor and your knees bent.
2. Grip the barbell with an overhand grip, with your hands shoulder-width apart.
3. Lower the barbell to your chest.
4. Press the barbell back up to the starting position.
Tips for Getting the Most Out of Each Exercise
Close Grip Dumbbell Bench Press
- Use a weight that is challenging but allows you to maintain good form.
- Keep your elbows tucked in throughout the movement.
- Focus on squeezing your triceps at the top of the movement.
Barbell Bench Press
- Use a weight that is challenging but allows you to maintain good form.
- Keep your back flat on the bench throughout the movement.
- Drive through your heels to press the barbell back up to the starting position.
Which Exercise is Better?
The close grip dumbbell bench press and the barbell bench press are both effective exercises for building triceps. However, the close grip dumbbell bench press is a better choice for isolating the triceps, while the barbell bench press is a better choice for building overall chest strength.
Ultimately, the best exercise for you will depend on your individual goals and abilities. If you’re looking to isolate your triceps and build muscle mass, the close grip dumbbell bench press is a great option. If you’re looking to build overall chest strength, the barbell bench press is a better choice.
Final Thoughts: The Ultimate Triceps Exercise
Whether you choose the close grip dumbbell bench press or the barbell bench press, both exercises can be effective for building triceps. The key is to choose the exercise that is right for you and to perform it correctly. With proper form and consistent effort, you’ll be able to build strong, powerful triceps.
Information You Need to Know
What is the difference between the close grip dumbbell bench press and the barbell bench press?
The close grip dumbbell bench press is performed with a narrower grip than the barbell bench press, which isolates the triceps more. The barbell bench press works the triceps, chest, and shoulders.
Which exercise is better for building triceps?
The close grip dumbbell bench press is better for isolating the triceps and building muscle mass.
How often should I do the close grip dumbbell bench press or the barbell bench press?
You can do the close grip dumbbell bench press or the barbell bench press 2-3 times per week.
What weight should I use for the close grip dumbbell bench press or the barbell bench press?
Choose a weight that is challenging but allows you to maintain good form.
How many sets and reps should I do for the close grip dumbbell bench press or the barbell bench press?
Do 3-4 sets of 8-12 reps for each exercise.
What are some tips for getting the most out of the close grip dumbbell bench press or the barbell bench press?
- Use a weight that is challenging but allows you to maintain good form.
- Keep your elbows tucked in throughout the movement.
- Focus on squeezing your triceps at the top of the movement.
- Keep your back flat on the bench throughout the movement.
- Drive through your heels to press the weight back up to the starting position.
