Ez Bar Decline Close Grip Face Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Execution
Compound
Force Type
Push
Required Equipment
Ez Bar
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Ez Bar Decline Close Grip Face Press is an effective upper body exercise primarily targeting the triceps, while also engaging the chest and shoulders as secondary muscle groups. Performed on a decline bench, this variation of the close-grip bench press involves holding an Ez bar with a narrow grip, lowering it toward the face, and pressing it back up. The decline angle emphasizes the lower part of the chest, while the close grip places greater focus on the triceps. The movement also activates the anterior deltoids and pectoralis muscles, making it a well-rounded exercise for building strength and size in the upper body. The use of the Ez bar allows for a more comfortable wrist position, making it a preferred choice for those with wrist discomfort during traditional bench press variations.
How to Perform
Begin by positioning yourself on a decline bench, holding an EZ bar with both hands using an overhand grip, ensuring your hands are placed closer together than shoulder-width.
Lift the bar upward so that it is positioned directly above your chest, with your arms fully extended and your elbows locked in a vertical position.
Slowly lower the bar toward your face by bending your elbows, maintaining control and keeping the lower part of your arms stable throughout the movement.
Once the bar reaches just above your face, push it back up by extending your arms, fully engaging your triceps to lift the weight.
Repeat the movement for the desired number of repetitions, maintaining proper form and focusing on controlled movements throughout.
★ 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 core engaged throughout the exercise to stabilize your body.
Be mindful of your wrist position to prevent strain; the Ez bar can help reduce discomfort compared to a straight bar.
Focus on a smooth, controlled tempo both during the lowering and pressing phases to maximize muscle activation, especially in the triceps and chest.
Use a Mirror to Monitor Your Technique: Perform the exercise in a location where you can observe your form in a mirror. This allows you to ensure you maintain proper technique with each rep. Being able to see yourself will help you make adjustments and prevent any mistakes in form.
Track Your Progress: Keep a record of your workout details, including the weights, sets, and reps you complete. If you're aiming for peak performance, it’s helpful to also note your rest periods between sets. You can use a fitness app for tracking, or simply jot everything down in a small notebook.
Focus on Your Breathing: Proper breathing is crucial for this exercise, as well as for most others. Make sure to exhale as you push the bar up, engaging your triceps, and inhale as you lower it. Breathing properly helps with exertion and ensures better muscle engagement.
How Not to Perform
Avoid Letting Your Elbows Flare Out: Do not allow your elbows to move too far out to the sides. This reduces the focus on your triceps and can increase strain on your shoulders. Keep your elbows close to your body to better engage the triceps and maintain proper form.
Do Not Arch Your Back Excessively: Do not excessively arch your lower back during the movement. This can lead to unnecessary stress on the spine and increase the risk of injury. Keep your core engaged and maintain a neutral spine throughout the exercise.
Do Not Rush the Reps: Avoid performing the exercise too quickly. Rushed movements may cause you to lose control of the bar and can lead to improper form. Focus on slow and controlled movements, both during the lowering (eccentric) and pressing (concentric) phases, to maximize muscle activation and minimize injury risk.
Do Not Let the Bar Drop Too Low: Do not lower the bar too far, to the point where it touches your face or goes beyond a safe range of motion. Lower the bar only until your forearms are parallel to the floor or slightly above your face. Dropping it too low can increase the risk of injury to the shoulder and wrist.
Avoid Locking Your Elbows at the Top: Do not lock your elbows completely at the top of the press. Fully locking your elbows can place unnecessary stress on the joints, reducing muscle activation and potentially causing joint strain. Keep a slight bend in your elbows to maintain constant tension on the triceps.
Do Not Use Too Much Weight: Avoid using excessively heavy weights that you cannot control. Lifting too much weight can lead to poor form and potential injuries. Focus on using a manageable weight that allows you to maintain proper form and control throughout the movement.
Do Not Hold Your Breath: Avoid holding your breath during the exercise. Inhale as you lower the bar and exhale as you press it upward. Proper breathing helps maintain intra-abdominal pressure, ensures better muscle engagement, and prevents unnecessary strain on your body.
Do Not Swing or Use Momentum: Avoid using momentum to press the bar up. Do not swing your body or rely on fast movements to complete the lift. This reduces the effectiveness of the exercise and puts unnecessary stress on your shoulders and lower back. Focus on strict, controlled movements to isolate the triceps.
Avoid Using a Wide Grip: Do not use a grip that is too wide on the EZ bar. A wider grip shifts the emphasis away from the triceps and places more stress on the chest and shoulders. Keep your hands close together to target the triceps effectively.
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.
