Ellim Logo
Ellim
Download on the App Store

EZ-bar Close Grip Bench Press

Master the EZ-bar Close Grip Bench Press to build powerful triceps and improve pressing strength.

Intermediate
Compound
Push
1 min per set2 min rest
Upper Arms
EZ Barbell

Variations of EZ-bar Close Grip Bench Press

Barbell Pin Close Grip Bench Press exercise targeting Upper Arms
Compound

Barbell Pin Close Grip Bench Press

Strengthen your triceps and chest with the Barbell Pin Close Grip Bench Press. This exercise uses a close grip and pins for a controlled, powerful push.

Intermediate
Upper ArmsBarbell
EZ Barbell Close grip Curl exercise targeting Upper Arms
Isolation

EZ Barbell Close grip Curl

Maximize bicep growth with the EZ Barbell Close Grip Curl. This isolation exercise effectively targets the biceps brachii, promoting peak development and

Intermediate
Upper ArmsEZ Barbell
EZ Bar Standing French Press exercise targeting Upper Arms and Triceps Brachii
Isolation

EZ Bar Standing French Press

Sculpt strong triceps with the EZ Bar Standing French Press. This effective overhead extension targets all three heads of the triceps for impressive arm

Intermediate
Upper ArmsTriceps BrachiiEZ Barbell
EZ Bar French Press on Exercise Ball exercise targeting Upper Arms
Isolation

EZ Bar French Press on Exercise Ball

Perform the EZ Bar French Press on an exercise ball to sculpt strong triceps while challenging core stability.

Intermediate
Upper ArmsEZ Barbell

Description

A variation of the classic bench press, this exercise primarily targets the triceps and chest muscles, using an EZ-bar for improved grip and comfort.

Save EZ-bar Close Grip Bench Press to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do EZ-bar Close Grip Bench Press

  1. 1
    Setup

    Lie supine on a flat bench with your feet flat on the floor, directly under your knees, and your eyes aligned under the EZ-bar.

  2. 2
    Setup

    Grip the EZ-bar with an overhand, close grip, approximately shoulder-width apart, ensuring your thumbs are wrapped around the bar for safety.

  3. 3
    Setup

    Unrack the bar, extending your arms to hold the weight directly over your chest with your elbows fully extended.

  4. 4

    Inhale and slowly lower the EZ-bar towards your lower chest/upper abdomen, keeping your elbows tucked close to your body throughout the descent.

  5. 5

    Pause briefly when the bar is about an inch from your chest, then exhale as you powerfully press the bar back up to the starting position, focusing on contracting your triceps.

  6. 6

    Fully extend your elbows at the top of the movement without locking them, maintaining tension in your triceps before starting the next repetition.

Tips

  • Maintain a slight arch in your lower back and keep your shoulder blades retracted and depressed throughout the movement to provide a stable base.
  • Control the eccentric (lowering) phase of the lift, taking 2-3 seconds to lower the bar to maximize muscle engagement and minimize momentum.
  • Focus on driving the bar up using your triceps, imagining pushing the bar away from you rather than just pressing with your chest.
  • Keep your elbows tucked in close to your torso; flaring them out shifts emphasis away from the triceps and increases shoulder strain.

Common Mistakes

  • ×Flaring elbows out too wide reduces triceps activation and places excessive stress on the shoulder joints; keep your elbows tucked close to your body to isolate the triceps effectively.
  • ×Bouncing the bar off your chest uses momentum instead of muscle strength, so pause briefly just above your chest to maintain tension and control.
  • ×Lifting your hips off the bench compromises stability and can lead to lower back strain; keep your glutes firmly planted on the bench throughout the exercise.

In the Ellim app, EZ-bar Close Grip Bench Press unlocks

Free — no subscription needed

  • Log sets, reps, and weight

    Track every set as you train

  • See your strength curve

    Performance graphs across all sessions

  • Add to a routine

    Save into a custom workout in one tap

  • Rest timer with Live Activity

    Dynamic Island countdown between sets

  • HealthKit sync

    Workouts flow to Apple Health

  • 3,500+ exercise library

    Search, filter, and pick variations offline

Ready to train ez-bar close grip bench press?

Get Ellim — Free

Frequently Asked Questions

Is EZ-bar Close Grip Bench Press good for beginners?
EZ-bar Close Grip Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for EZ-bar Close Grip Bench Press?
You need EZ Barbell to perform EZ-bar Close Grip Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for EZ-bar Close Grip Bench Press?
Maintain a slight arch in your lower back and keep your shoulder blades retracted and depressed throughout the movement to provide a stable base. Control the eccentric (lowering) phase of the lift, taking 2-3 seconds to lower the bar to maximize muscle engagement and minimize momentum. Focus on driving the bar up using your triceps, imagining pushing the bar away from you rather than just pressing with your chest. Keep your elbows tucked in close to your torso; flaring them out shifts emphasis away from the triceps and increases shoulder strain.
What are common mistakes when doing EZ-bar Close Grip Bench Press?
Flaring elbows out too wide reduces triceps activation and places excessive stress on the shoulder joints; keep your elbows tucked close to your body to isolate the triceps effectively. Bouncing the bar off your chest uses momentum instead of muscle strength, so pause briefly just above your chest to maintain tension and control. Lifting your hips off the bench compromises stability and can lead to lower back strain; keep your glutes firmly planted on the bench throughout the exercise.

Related Exercises

Barbell Close Grip Bench Press exercise targeting Upper Arms
Compound

Barbell Close Grip Bench Press

Build powerful triceps and chest strength with the Barbell Close Grip Bench Press. This compound movement isolates the triceps more effectively.

Intermediate
Upper ArmsBarbell
EZ Bar California Skullcrusher exercise targeting Upper Arms
Isolation

EZ Bar California Skullcrusher

Target your triceps with the EZ Bar California Skullcrusher. This variation emphasizes a longer range of motion, promoting muscle growth and definition.

Intermediate
Upper ArmsEZ Barbell
EZ-Bar Drag Bicep Curl exercise targeting Upper Arms
Isolation

EZ-Bar Drag Bicep Curl

Master the EZ-Bar Drag Bicep Curl to sculpt strong, defined biceps. This unique curl variation keeps the bar close, maximizing bicep tension throughout

Intermediate
Upper ArmsEZ Barbell
EZ Barbell Preacher Curl exercise targeting Upper Arms
Isolation

EZ Barbell Preacher Curl

Target your biceps effectively with the EZ Barbell Preacher Curl. This isolation exercise builds peak bicep strength and definition using an EZ bar on a

Intermediate
Upper ArmsEZ Barbell
Assisted Standing Triceps Dip exercise targeting Upper Arms and Pectoralis Major Sternal Head
Compound

Assisted Standing Triceps Dip

Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.

Intermediate
Upper ArmsPectoralis Major Sternal HeadLeverage machine
Body Up exercise targeting Upper Arms
Compound

Body Up

Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.

Advanced
Upper ArmsBody weight

Track every rep of EZ-bar Close Grip Bench Press.

Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.

Get Ellim — Free

Ready to train?

EZ-bar Close Grip Bench Press

Get Ellim — Free