Close-Grip EZ-Bar Bench Press
Muscles worked
Instructions
- 1Lie on a flat bench with an EZ bar loaded to an appropriate weight.
- 2Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
- 3Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- 4Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
- 5Repeat.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Close-Grip EZ-Bar Bench Press
The close-grip EZ-bar bench press is a compound pressing movement that prioritizes the triceps while still engaging the chest and front shoulders. Lying on a flat bench, you grip the EZ bar on its inner handles with elbows tucked close to the body, then lower the bar to the lower chest before pressing it back to lockout. The EZ bar's cambered shape reduces wrist strain compared to a straight bar, making the exercise more comfortable while keeping the benefits of heavy pressing. It's an excellent complement to the standard bench press for building pushing strength and arm mass, and works well both as a primary triceps builder and as a secondary chest movement.
check_circleBenefits
- check_circleBuilds triceps strength and size through a heavy pressing pattern
- check_circleAlso engages the chest and front deltoids
- check_circleMore wrist-friendly thanks to the EZ bar's angled grip
lightbulbExecution tips
- lightbulbKeep your elbows tucked close to your torso throughout
- lightbulbLower the bar to the lower chest, not the neck
- lightbulbLock out fully at the top to finish the triceps contraction
- lightbulbControl the descent instead of letting the bar drop
warningCommon mistakes
- warningLetting the elbows flare out like on a standard bench press
- warningLoading too heavy and losing control of the bar path
- warningBouncing the bar off the chest
- warningUsing too wide a grip, which shifts the work back to the chest
helpFrequently asked questions
How is this different from a regular bench press?expand_more
The close grip and tucked elbows shift emphasis from the chest to the triceps while keeping it a heavy pressing exercise.
Can I use a straight bar instead?expand_more
Yes, but the EZ bar is easier on the wrists thanks to its angled grip.
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