Close Grip EZ Bar Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
EZ Bar
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Close Grip EZ Bar Press is a triceps-focused exercise that primarily targets the triceps brachii, helping to build strength and muscle mass in the upper arms. Performed with an EZ bar, this variation of the bench press involves positioning the hands closer together on the bar, which shifts the emphasis from the chest and shoulders to the triceps. While there are no significant secondary muscle groups involved, stabilizing muscles in the shoulders and core may also be engaged. This exercise is effective for isolating the triceps and can be included in triceps training routines for overall arm development.
How to Perform
Choose an appropriate weight and sit on the edge of a flat bench with your feet firmly planted on the ground.
Grip the EZ bar with a neutral grip (palms facing each other) and carefully lie back, ensuring the bar is close to your chest.
Once you are in the supine position, press the bar upwards, fully extending your arms to lock out the weight.
Slowly bend your elbows, lowering the bar towards your chest while maintaining control, and allow your shoulders to extend slightly.
Once the bar reaches your chest, reverse the motion by straightening your arms, contracting your triceps to push the bar back up to the starting position.
Continue for the desired number of repetitions, focusing on controlled movement and proper form to maximize triceps activation and avoid unnecessary strain on the shoulders.
★ 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
Avoid excessive arching of your lower back while lowering the bar, and maintain tension in your abdominal muscles for stability.
As you extend your elbows, exhale steadily and push the weight upwards until your arms are fully locked out.
Keep your head aligned with your spine, focusing on a fixed point on the ceiling to maintain a neutral neck position throughout the movement.
Perform all repetitions in a controlled manner, ensuring proper form and full range of motion.
If you feel discomfort or pain in your elbows, try adjusting the angle of the bench (incline or decline) or slightly altering the position of your elbows (closer or farther apart) to reduce strain.
How Not to Perform
Avoid Overextending the Lower Back: Do not arch excessively through your lumbar spine as you lower the weight. This can lead to lower back strain. Keep your core engaged to maintain stability and avoid unnecessary pressure on the spine.
Don’t Use Momentum: Avoid swinging or jerking your body to lift the weight. Use a controlled, smooth motion both when lowering and lifting the bar. This ensures that the triceps, rather than momentum, are doing most of the work.
Don’t Flare Your Elbows Out Too Much: Keep your elbows relatively close to your body throughout the movement. Allowing your elbows to flare out excessively can place unnecessary stress on the shoulders and reduce triceps activation.
Don’t Neglect Your Core: Do not let your core relax during the lift. Failing to engage your abdominals can compromise your posture and stability, leading to potential injury. Keep your torso tight throughout the movement.
Avoid Overloading the Weight: Using too heavy a weight can lead to poor form and unnecessary strain on the joints. Start with a manageable weight to ensure proper technique and increase the load gradually as you become stronger.
Don’t Rush the Repetitions: Do not rush through the exercise. Perform each repetition deliberately, focusing on form and muscle engagement rather than speed. This prevents energy wastage and ensures the triceps are the primary muscle group targeted.
Don’t Allow Your Head to Move: Avoid tilting or jerking your head up or down during the press. Keep your neck neutral and aligned with your spine to prevent unnecessary strain or discomfort.
Avoid Bouncing the Bar Off Your Chest: Do not let the bar bounce off your chest at the bottom of the movement. This can cause injury and reduce the effectiveness of the exercise. Instead, maintain control and lightly touch your chest before reversing the movement.
Don’t Neglect Full Range of Motion: Do not cut the range of motion short. Fully extend your arms at the top of the movement to maximize triceps activation and ensure you're getting the most out of each repetition.
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.
