EZ-bar Close Grip Bench Press
Master the EZ-bar Close Grip Bench Press to build powerful triceps and improve pressing strength.
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.
How to Do EZ-bar Close Grip Bench Press
- 1Setup
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.
- 2Setup
Grip the EZ-bar with an overhand, close grip, approximately shoulder-width apart, ensuring your thumbs are wrapped around the bar for safety.
- 3Setup
Unrack the bar, extending your arms to hold the weight directly over your chest with your elbows fully extended.
- 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
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
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.
Variations
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.
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
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
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.
Related Exercises
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.
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.
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
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
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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