EZ Barbell Decline Close Grip Face Press
EZ Barbell Decline Close Grip Face Press Exercise Description
The EZ Barbell Decline Close‑Grip Face Press is a lying triceps extension performed on a decline bench using the angled grips of an EZ bar. The movement emphasizes elbow extension to target the triceps brachii, with the long head highly involved due to the shoulder position on the decline. The anterior deltoids and pectoralis major act mainly as stabilizers while the scapular retractors help maintain shoulder position on the bench. Using a close grip and the EZ bar’s angled handles supports neutral wrist alignment and helps keep the elbows from flaring. The goal is controlled range of motion with a fixed upper arm, lowering the bar to forehead level and pressing back by extending only at the elbows.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head, Rhomboid Major, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: EZ Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The EZ Barbell Decline Close Grip Face Press Exercise
‘- Set a secure decline bench and lock your legs under the pads. Lie back with head, upper back, and hips in contact with the bench.
– Grasp the EZ bar on the angled grips with a close grip (just inside shoulder width). Wrists neutral; thumbs wrapped.
– Retract and lightly depress the scapulae; keep ribs stacked and maintain a neutral spine.
– Start with arms straight, bar above the shoulder line—not the throat. Elbows point roughly toward the knees and stay close to your sides.
– Inhale and brace. Bend only at the elbows to lower the bar toward the forehead; keep upper arms stationary.
– Aim for forearms to stay near vertical at the bottom; stop just before the bar touches.
– Exhale and extend the elbows to return the bar to the start without snapping or hyperextending the joints.
– Throughout, avoid letting the elbows flare, the shoulders shrug, or the upper arms drift backward into a pullover/press.
– Rack the bar carefully at the end of the set. Use a spotter if needed for the lift‑off and return.
EZ Barbell Decline Close Grip Face Press Tips
‘- Lock your legs under the decline pads and keep head, upper back, and hips in contact with the bench.
– Use the EZ bar’s angled grips with a close grip just inside shoulder width, wrists neutral and thumbs wrapped.
– Retract and lightly depress your shoulder blades, keeping ribs stacked and spine neutral.
– Position the bar over your shoulder line, not over your throat, before starting the movement.
– Keep elbows pointing roughly toward your knees and close to your sides throughout the lift.
– Lower the bar by bending only at the elbows and keeping your upper arms fixed in place.
– Aim to keep your forearms near vertical at the bottom and stop just before the bar touches your forehead.
– Extend the elbows to press the bar back up without snapping or hyperextending the joints.
– Avoid letting your elbows flare out, your shoulders shrug, or your upper arms drift backward into a pullover‑type motion.
– Rack the bar carefully at the end of the set, and use a spotter for lift‑off and return if needed.
EZ Barbell Decline Close Grip Face Press Beginner Introduction
The EZ Barbell Decline Close‑Grip Face Press is a triceps‑focused barbell move performed on a declined bench. The lifter lies back with the bar held on the inner, slanted sections of the EZ bar, which encourages a comfortable wrist position and a narrow hand spacing. From a start position over the shoulders, the weight travels in a controlled arc toward the face and returns, with motion happening mainly at the elbows while the upper arms stay almost fixed. This places strong emphasis on the triceps, particularly the portion that crosses the shoulder, while the front shoulders, chest, and upper back contribute by steadying the arms and torso against the bench.
Because the bench is set on a decline, the shoulders rest in a slightly different angle than in flat or incline versions, changing how the triceps are challenged through the path of the lift. The movement pattern highlights smooth, deliberate elbow extension, consistent bar path, and stable shoulder positioning, making it a precise, muscle‑isolation variation within the family of lying triceps extensions.