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 elbow extension to target the triceps brachii, with the pectoralis major and anterior deltoids assisting. The EZ bar’s angled grips position the hands in a semi‑pronated posture, helping align wrists directly over elbows for solid force transfer. A slightly narrower-than-shoulder-width grip shifts more demand to the triceps and reduces excessive shoulder abduction seen in wider presses. Effective execution relies on a stable setup: feet planted, neutral spine, and shoulder blades retracted and depressed against the bench to create a firm pressing base. This variation is a compound way to develop pressing strength for the upper arms while maintaining controlled elbow tracking and a consistent, repeatable bar path.

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: Horizontal
Muscle Position: Posterior
Gender: Female

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

‘- Set safeties at chest height or use a spotter; lie with eyes roughly under the bar.
– Grip the EZ bar just inside shoulder width on comfortable angled handles; wrap thumbs.
– Plant feet flat; maintain a neutral spine with a natural (not exaggerated) lumbar curve.
– Retract and depress your shoulder blades; keep them set throughout the set.
– Unrack by straightening the elbows without letting shoulders protract; position bar over lower chest.
– Keep wrists neutral (stacked over forearms); avoid letting them bend backward.
– Inhale and brace; lower the bar under control to lightly touch the lower sternum—no bounce.
– Track elbows close to the torso; forearms near vertical at the bottom.
– Press the bar up while keeping the shoulder blades pinned; exhale near the top.
– Finish with elbows fully extended without hyperextending; avoid shrugging or flaring.
– Maintain hips and glutes on the bench; do not lift feet.
– After the final rep, lock the bar out, move it back to the uprights, and rack deliberately.

EZ Bar Close-Grip Bench Press Tips

‘- Position yourself so your eyes are roughly under the bar before unracking.
– Grip the EZ bar just inside shoulder width on the angled handles with thumbs wrapped.
– Use the semi‑pronated EZ‑bar grip and align wrists directly over elbows for solid force transfer.
– Keep wrists neutral and stacked over the forearms; avoid letting them bend backward.
– Plant your feet flat, keep hips and glutes on the bench, and maintain a neutral spine with a natural lumbar curve.
– Retract and depress your shoulder blades before unracking and keep them pinned to the bench throughout.
– Unrack by straightening your elbows without letting your shoulders protract, then hold the bar over the lower chest.
– Inhale and brace before lowering; exhale near the top of the press.
– Lower the bar under control to lightly touch the lower sternum—do not bounce.
– Track elbows close to your torso with forearms near vertical at the bottom.
– Press up while keeping the shoulder blades pinned and finish with elbows fully extended but not hyperextended, avoiding shrugging or flaring.
– After the final rep, lock the bar out, guide it back to the uprights, and rack it deliberately.

EZ Bar Close-Grip Bench Press Beginner Introduction

The EZ-bar close-grip bench press is a lying pressing movement that highlights work in the triceps, with support from the chest and front shoulders. Using an EZ bar introduces angled handles, placing the hands in a comfortable, partly turned position. This hand setup encourages a grip slightly inside shoulder distance, which shifts more of the effort toward the upper arms while still involving the rest of the pushing muscles.

During this exercise, the lifter rests on a flat bench and presses the bar through a smooth, repeated path above the torso. A solid base from the lower body and a steady position through the spine and upper back support consistent, powerful reps. The arms bend and straighten while the elbows travel close to the sides, promoting strong elbow extension without excessive shoulder strain. Many lifters perform this variation in a rack with safety bars or alongside a spotter, using controlled motion and deliberate bar placement for reliable, repeatable pressing.