EZ Bar Close-Grip Bench Press

EZ Bar Close-Grip Bench Press Exercise Description

The EZ-bar Close-Grip Bench Press is a horizontal press that emphasizes the triceps brachii, with assistance from the pectoralis major and anterior deltoids. The closer hand placement increases elbow-extension demand, shifting more work to the triceps compared with a standard bench press. Using an EZ bar allows a slightly neutral wrist angle that many lifters find comfortable while maintaining a firm, secure grip. The movement is performed with a stable torso and set shoulder blades, guiding the bar under control to the lower sternum and back up over the shoulders. Key technique points include a neutral spine, scapular retraction and depression, elbows tracking near the torso, and a smooth press to full elbow extension without hyperextending. A rack with safeties or a spotter is recommended for setup and re-racking.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Lateral Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bench, EZ Barbell
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Elbow Extensors
Joint Involvement: Multi-joint
Muscle Location: Outer Tricep
Movement Direction: Vertical
Muscle Position: Posterior
Gender: Male

How To Do The EZ Bar Close-Grip Bench Press Exercise

‘- Set the bar in a bench rack with safeties just above chest level; lie down with eyes beneath the bar, feet flat, and five points of contact (head, upper back, glutes, both feet).
– Grip the inner angled sections of the EZ bar just inside shoulder width; wrap thumbs and keep wrists neutral (knuckles toward the ceiling).
– Pinch shoulder blades together and down; maintain a neutral spine and stable ribcage.
– Unrack by straightening the elbows and position the bar over mid-chest/shoulder line with forearms vertical from the front view.
– Inhale and brace; lower the bar under control to lightly touch the lower sternum without bouncing.
– Keep elbows close to your sides (not flared) and wrists stacked directly over elbows throughout the descent.
– Press the bar upward by driving through the heel of your palms, extending the elbows while keeping shoulders down and shoulder blades set.
– Guide the bar slightly back toward the starting line over the shoulders; finish with elbows fully extended without snapping into hyperextension.
– Maintain control, consistent bar path, and neutral wrists; avoid letting elbows flare, wrists bend back, or the chest rise off the bench.
– After the final rep, lock the bar out over the hooks, move it in until it contacts both pegs, then lower to re-rack.

EZ Bar Close-Grip Bench Press Tips

‘- Set the safeties just above chest level and lie so your eyes are directly beneath the bar with feet flat and five points of contact.
– Grip the inner angled sections of the EZ bar just inside shoulder width, wrapping your thumbs and keeping knuckles pointed to the ceiling.
– Keep your wrists neutral and stacked over your forearms to maintain a firm, secure grip.
– Pinch your shoulder blades together and down while maintaining a neutral spine and stable ribcage.
– Unrack to position the bar over the mid-chest/shoulder line with your forearms vertical when viewed from the front.
– Inhale and brace before lowering the bar under control to lightly touch the lower sternum without bouncing.
– Keep your elbows close to your sides and wrists stacked directly over your elbows throughout the descent.
– Press by driving through the heel of your palms, extending your elbows while keeping shoulders down and shoulder blades set.
– Guide the bar slightly back toward the starting line over your shoulders and finish with full elbow extension without snapping into hyperextension.
– After the final rep, lock the bar out over the hooks, pull it into both pegs, then lower it to re-rack under control.

EZ Bar Close-Grip Bench Press Beginner Introduction

The EZ-bar Close-Grip Bench Press is a barbell pressing variation that highlights the triceps while still bringing the chest and front shoulders into the movement. It uses an EZ bar, whose angled grips place the hands closer together and can feel gentler on the wrists than a straight bar, while still allowing a strong, secure hold. This exercise is typically performed on a flat bench, often inside a rack with safety bars or with a spotter present to assist with lifting off and returning the bar.

With the hands set on the inner angled portions of the EZ bar, the motion centers on bending and straightening the elbows rather than relying heavily on the shoulders. The upper arms stay near the sides, encouraging a powerful push through the triceps. The body stays steady on the bench, with the back in a natural position and the shoulder blades drawn in and anchored. The bar usually travels from the lower chest area to a position above the shoulders, emphasizing a smooth, controlled path and a firm, stable lockout at the top of each repetition.