EZ Barbell Bench Press

EZ Barbell Bench Press Exercise Description

The EZ Barbell Bench Press is a horizontal pressing variation performed with an EZ (cambered) bar, which allows a slightly angled hand position. It primarily targets the pectoralis major, with the anterior deltoids and triceps brachii contributing as synergists. The angled grips can help many lifters maintain a more neutral wrist position compared with a straight bar, while the overall mechanics remain similar to a traditional bench press. Success comes from a stable setup: feet planted, neutral spine with a natural thoracic lift, and the shoulder blades retracted and depressed against the bench. Control the bar through a comfortable range of motion, touching the mid‑chest without bouncing, and press to full elbow extension while keeping the wrists stacked and the elbows tracking under the bar.

Muscle Groups: Chest, Pecs
Target Muscles: Pectoralis Major - Sternal Head
Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Medial Head
Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Chest
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Bench, EZ Barbell
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Horizontal Shoulder Adduction
Joint Involvement: Multi-joint
Muscle Location: Mid Chest
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Male

How To Do The EZ Barbell Bench Press Exercise

‘- Set the rack so the bar is just above arm’s length when lying down; use collars and a spotter or safeties.
– Lie with eyes roughly under the bar; feet flat and planted; head, upper back, and glutes in contact with the bench.
– Retract and gently depress the scapulae; maintain a natural, slight arch without lifting the glutes.
– Grip the EZ bar with a pronated, angled grip that keeps wrists neutral; select a width that yields vertical forearms at the bottom.
– Unrack by pressing the bar to over the shoulder joints with straight elbows.
– Inhale to brace; lower the bar under control to the mid‑chest, keeping elbows about 45–70° from the torso.
– Keep wrists stacked over forearms; avoid flaring or tucking elbows excessively.
– Lightly touch the chest (no bounce), then press upward and slightly back toward the shoulders.
– Exhale as you pass the sticking region; finish with elbows fully extended and shoulders packed.
– Re‑establish position between reps; rack the bar by touching both hooks deliberately.

EZ Barbell Bench Press Tips

‘- Set the rack so the bar is just above arm’s length when lying down, and use collars plus a spotter or safeties.
– Keep feet flat and planted, with head, upper back, and glutes maintaining contact with the bench.
– Retract and gently depress the shoulder blades while keeping a natural, slight arch without lifting the glutes.
– Grip the EZ bar with a pronated, angled grip that keeps wrists neutral and stacked over the forearms.
– Select a grip width that results in vertical forearms at the bottom of the movement.
– Unrack by pressing the bar to a position over the shoulder joints with straight elbows before starting the first rep.
– Inhale to brace, then lower the bar under control to the mid‑chest with elbows about 45–70° from the torso.
– Lightly touch the chest without bouncing, then press upward and slightly back toward the shoulders.
– Exhale as you pass the sticking region and finish with elbows fully extended and shoulders packed.
– Re‑establish your setup between reps, and rack the bar by deliberately touching both hooks.

EZ Barbell Bench Press Beginner Introduction

The EZ Barbell Bench Press is a flat-bench barbell press that uses a cambered EZ bar instead of a straight one. Its wavy shape lets the hands sit at a slight inward angle, which often feels friendlier on the wrists while still delivering a familiar bench-press feel. This upper-body strength move mainly challenges the chest, with strong involvement from the front of the shoulders and the back of the upper arms as the weight is lowered and pressed away from the body.

During the lift, the bar travels from above the shoulder joints down toward the middle of the chest and back up again in a smooth, controlled path. The lifter is set up in a rack on a flat bench with the bar secured by collars and supported by a spotter or safety arms. A firm connection through the feet, head, upper back, and hips creates a steady base, while the shoulder blades stay pulled in toward the spine and slightly down. The angled, pronated grip encourages straight forearms at the bottom, a moderate elbow angle from the torso, and a strong, locked-out finish with the shoulders held securely in place.