EZ-bar Close Grip Bench Press

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

IntermediateUpper Arms EZ Barbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of EZ-bar Close Grip Bench Press

Compound

Barbell Pin Close Grip Bench Press

Upper Arms · Barbell

Intermediate

Isolation

EZ Barbell Close grip Curl

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Isolation

EZ Bar Standing French Press

Upper Arms · Triceps Brachii · EZ Barbell

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EZ Bar French Press on Exercise Ball

Upper Arms · EZ Barbell

Intermediate

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.

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How to do EZ-bar Close Grip Bench Press

01
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.
02
Setup
Grip the EZ-bar with an overhand, close grip, approximately shoulder-width apart, ensuring your thumbs are wrapped around the bar for safety.
03
Setup
Unrack the bar, extending your arms to hold the weight directly over your chest with your elbows fully extended.
04
Inhale and slowly lower the EZ-bar towards your lower chest/upper abdomen, keeping your elbows tucked close to your body throughout the descent.
05
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.
06
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.

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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.