Ez Bar Close-Grip Bench Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Ez Bar
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Ez Bar Close-Grip Bench Press is an effective upper body exercise primarily targeting the triceps, with secondary activation of the chest muscles. It involves lying on a bench while holding an Ez bar with a narrow grip, typically shoulder-width or closer. By pressing the bar upward from the chest to full extension, this exercise emphasizes the triceps more than the traditional bench press due to the hand positioning. The Ez bar is used to reduce stress on the wrists, making it a more comfortable option for some individuals. This compound movement not only helps in building triceps strength but also enhances overall upper body pushing power, contributing to improved performance in other pressing movements.
How to Perform
Set up the EZ bar: Begin by selecting an appropriate weight for the exercise that matches your fitness level. Make sure the bar is properly loaded and balanced.
Position yourself on the bench: Lie back on a flat bench, ensuring that your feet are securely placed on the ground for stability. Your body should be flat and aligned with the bench.
Grip the EZ bar: Reach up and take a firm hold of the EZ bar with both hands placed close together, ensuring your hands are no wider than shoulder-width apart. Maintain a neutral wrist position for comfort and safety.
Lift the bar off the rack: Engage your core and, with a controlled motion, lift the bar off the rack, extending your arms fully above your chest. Keep your elbows slightly bent but locked in place for stability.
Lower the bar: Slowly lower the bar toward your chest, making sure to keep your elbows tucked in close to your torso throughout the movement. Focus on controlled descent to maximize tension on the triceps.
Press the bar back up: Once the bar reaches a point just above your chest, pause briefly, and then press the bar upward back to the starting position by fully extending your arms. Make sure to maintain consistent control throughout.
Repeat the movement: Continue the pressing motion for the desired number of repetitions, maintaining proper form and breathing rhythm.
Rack the bar: Once you've completed your set, carefully rack the bar back onto the bench press stand, ensuring it is securely placed.
★ 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
Focus on a close grip to emphasize triceps activation.
Keep your elbows tucked in close to your body throughout the movement.
Ensure your feet are firmly planted on the ground for stability and control.
Lower the EZ bar in a controlled manner, stopping just above your chest.
Engage your core to maintain proper posture and support your lower back.
Press the bar upward with full arm extension, but avoid locking your elbows.
Use a moderate weight that allows for proper form and muscle engagement.
Keep your wrists in a neutral position to prevent discomfort or strain.
Perform the exercise in a slow, deliberate motion to maximize muscle tension.
Make sure to breathe steadily, exhaling as you press the bar up and inhaling as you lower it.
How Not to Perform
Avoid excessive hand placement width: Do not grip the EZ bar too wide. A wider grip shifts focus away from the triceps and can place unnecessary stress on the shoulders. Keep your hands no wider than shoulder-width apart.
Do not flare your elbows out: Avoid letting your elbows point outward too much. This reduces tricep activation and increases strain on the shoulder joints. Keep your elbows tucked in close to your body throughout the movement.
Don’t use an excessively heavy weight: Lifting too heavy can compromise your form and increase the risk of injury. Choose a weight that allows you to maintain good form and focus on the triceps rather than relying on momentum or muscle compensation.
Do not let the bar touch your chest: Lowering the bar all the way down to your chest may decrease tension on the triceps. Instead, stop just above your chest to maintain constant activation in the triceps.
Avoid bouncing the bar off your chest: Do not use momentum by bouncing the bar off your chest to lift it back up. This can cause unnecessary strain on your shoulders and chest. Lower the bar slowly and with control.
Don’t neglect core engagement: Failing to engage your core during the exercise can lead to poor posture and potential lower back discomfort. Keep your core tight throughout the movement for stability.
Don’t lock your elbows at the top: Avoid locking your elbows at the top of the movement. This can place excessive stress on your elbow joints and diminish the constant tension on the triceps. Stop just before full extension.
Do not let your wrists bend or overextend: Keep your wrists in a neutral position to avoid straining them. Do not allow them to bend excessively during the lift, as this can lead to wrist pain or injury.
Avoid jerky or fast movements: Do not rush through the reps or use jerky movements. This reduces muscle activation and can lead to injury. Perform each rep slowly and with control, focusing on the triceps.
Don’t neglect breathing: Holding your breath or breathing erratically can affect your performance and lead to unnecessary tension. Exhale when pressing the bar up and inhale when lowering it, maintaining a steady breath throughout.
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.
