Close-Grip Ez Bar Bench Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Ez Bar
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Close-Grip EZ Bar Bench Press is a compound upper-body exercise primarily targeting the chest, with secondary emphasis on the triceps. Performed by lying flat on a bench and holding an EZ bar with a narrow grip, the movement involves lowering the bar to just above the chest while keeping the elbows close to the body. This position shifts the focus toward the chest muscles while also engaging the triceps for the pressing motion. The close grip minimizes shoulder involvement, making it an effective way to strengthen the chest and triceps simultaneously, requiring only an EZ bar for execution.
How to Perform
Set up on the bench: Lie flat on a bench and grab an EZ bar with both hands using a close grip. Your hands should be positioned slightly closer than shoulder-width apart.
Lower the bar: With control, lower the bar down toward your chest, making sure to keep your elbows close to your sides and positioned directly beneath the bar.
Focus on the form: Keep your core engaged throughout the movement to maintain stability and avoid arching your back excessively.
Press the bar back up: Push the bar upward in a straight line, extending your arms fully while keeping the elbows close to your body. Return to the starting position, making sure to control the movement and avoid locking your elbows at the top.
Breathing: Inhale as you lower the bar and exhale as you push it back up.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows close to your body to minimize shoulder strain and emphasize the chest and triceps.
Engage your core throughout the movement to stabilize your body and avoid back arching.
Do not let your wrists bend excessively; maintain a neutral grip to prevent discomfort and potential injury.
Lower the bar slowly and under control to maximize muscle activation and prevent sudden jerks.
Focus on squeezing your chest at the top of the lift to enhance the contraction and muscle growth.
Avoid locking your elbows fully at the top to maintain constant tension on the muscles.
Keep your feet flat on the floor to maintain proper body positioning and stability.
Use a lighter weight initially to master the form before progressively increasing the load.
Don't bounce the bar off your chest; ensure a smooth, controlled press throughout.
Keep your shoulder blades retracted and down to ensure optimal upper body positioning and reduce strain on the shoulders.
How Not to Perform
Don’t flare your elbows out: Avoid allowing your elbows to move away from your body as this can place excessive strain on the shoulders and reduce chest and triceps activation. Keep them tucked in under the bar.
Don’t arch your lower back excessively: Avoid pushing your lower back off the bench to compensate for the weight. This can lead to unnecessary pressure on the spine. Keep your back flat and core engaged.
Don’t use a grip that is too wide or too narrow: Avoid placing your hands too far apart or too close. A grip that is too wide can engage your shoulders too much, and a grip that is too narrow may limit the range of motion for the triceps.
Don’t bounce the bar off your chest: Never let the bar touch your chest with force or "bounce" off it. This can cause injury and prevent you from controlling the movement. Lower the bar gently and with control.
Don’t lock your elbows fully at the top: Fully extending your elbows and locking them out can take tension off the chest and triceps. Stop just short of locking your elbows to maintain muscle tension throughout the movement.
Don’t lift your feet off the ground: Avoid lifting your feet off the ground during the press. This can destabilize your body and shift focus away from the target muscles. Keep your feet flat and grounded.
Don’t use excessive weight before mastering the form: Avoid going too heavy if you haven't mastered the correct form. Lifting too much weight can compromise your technique and lead to injury. Focus on proper form before increasing weight.
Don’t rush the movement: Avoid rushing through the reps to complete the set faster. Perform each repetition with a controlled tempo, especially during the lowering phase, to fully engage the target muscles and reduce the risk of injury.
Don’t neglect your shoulder position: Avoid letting your shoulders roll forward during the press. Keep your shoulder blades retracted and pressed down toward your back to ensure proper alignment and reduce shoulder stress.
Don’t perform the exercise without a spotter if lifting heavy: If you're lifting heavier weights, avoid performing the exercise without a spotter, especially when you're pushing your limits. This ensures safety in case you struggle with the lift.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
