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 triceps‑focused press variation performed on a decline bench using a narrow overhand grip on an EZ bar. The primary mover is the triceps brachii (all heads), while the shoulders and forearms act mainly as stabilizers. The decline position changes the line of pull and helps keep the upper arms set as you extend the elbows, emphasizing elbow extension over chest involvement. The EZ bar’s cambered grips allow a neutral‑friendly wrist angle compared with a straight bar. Expect a precise, controlled range of motion with the bar traveling toward the forehead/upper face and returning to an arms‑extended position without excessive shoulder movement. Because the bar passes close to the head and face, tight control and a clear bar path are essential.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Long Head, Triceps Brachii - Medial Head
Stabilizing Muscles: Extensor Carpi Ulnaris, Flexor Carpi Ulnaris, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Back
Body Symmetry: Bilateral
Equipment: EZ Barbell
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Elbow Extensors
Joint Involvement: Single-joint
Muscle Location: Deep Tricep, Inner Tricep, Outer Tricep
Movement Direction: Other
Muscle Position: Posterior
Gender: Female

How To Do The EZ Barbell Decline Close-Grip Face Press Exercise

‘- Set a moderate decline bench and secure your feet under the rollers.
– Grip the EZ bar on the narrow angled segments, hands inside shoulder width, overhand. Keep wrists neutral.
– Lie back, set your shoulder blades down and together, and keep your rib cage and neck neutral.
– Start with the bar above your shoulder line, elbows slightly tucked and pointing up.
– Bend only at the elbows to lower the bar toward your forehead/upper face; keep upper arms mostly stationary.
– Keep forearms roughly vertical at the bottom; do not let elbows flare wide or drift toward your feet.
– Stop just short of contact with the face while maintaining control and a steady bar path.
– Extend the elbows to press the bar back to the start without shrugging or protracting the shoulders.
– Maintain smooth, controlled motion throughout; keep the bar clear of your face.
– After the final repetition, fully extend your arms and rack the bar with control.

EZ Barbell Decline Close-Grip Face Press Tips

‘- Secure your feet firmly under the rollers to stay stable on the decline bench.
– Grip the narrow angled segments of the EZ bar with an overhand grip, hands inside shoulder width, and keep your wrists neutral.
– Set your shoulder blades down and together while keeping your rib cage and neck neutral before starting.
– Begin with the bar directly above your shoulder line, with elbows slightly tucked and pointing up.
– Lower the bar by bending only at the elbows, keeping your upper arms mostly stationary.
– At the bottom, keep your forearms roughly vertical and avoid letting your elbows flare wide or drift toward your feet.
– Stop just short of touching your forehead/upper face, maintaining control and a consistent bar path.
– Press the bar back up by extending your elbows without shrugging or protracting your shoulders.
– Use smooth, controlled motion throughout the set and keep the bar clear of your face.
– After the final rep, fully extend your arms and rack the bar with control.

EZ Barbell Decline Close-Grip Face Press Beginner Introduction

The EZ Barbell Decline Close‑Grip Face Press is a specialized pressing movement performed on a decline bench with a narrow, overhand hold on an EZ bar. The bar typically starts above the shoulder line and moves in a short arc toward the upper face before returning to straightened arms. Movement mainly occurs at the elbows while the upper arms stay relatively fixed, so the action highlights the back of the arms rather than the chest. The decline setup shifts the angle of the press, encouraging a path that is more in line with pure elbow bending and straightening.

This variation strongly targets the triceps, with the shoulders and forearms providing support and balance. The shaped handles of the EZ bar allow a more comfortable wrist position than a straight bar, which can feel friendlier for many lifters. Because the bar travels close to the head and face, the exercise is known for its deliberate, controlled tempo and clear bar path, rewarding steady technique and body awareness throughout each repetition.