Exercise Comparison
Bench Press - Powerlifting vs Standing One-Arm Dumbbell Triceps Extension
Side-by-Side
Muscle Analysis
Shared
Only in Bench Press - Powerlifting
Instructions
Bench Press - Powerlifting
Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
Standing One-Arm Dumbbell Triceps Extension
To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
This will be your starting position.
Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
Repeat for the recommended amount of repetitions.
Switch arms and repeat the exercise.
Verdict
Both exercises target the triceps. Bench Press - Powerlifting is a intermediate exercise using barbell, while Standing One-Arm Dumbbell Triceps Extension is beginner and uses dumbbell. Choose Standing One-Arm Dumbbell Triceps Extension if you're looking for a more accessible option, or Bench Press - Powerlifting for a greater challenge. Bench Press - Powerlifting is a compound movement working multiple joints, making it better for overall strength. Standing One-Arm Dumbbell Triceps Extension isolates the target muscle for focused development.