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EZ-Bar Close-Grip Bench Press

A close grip bench press with an EZ bar whose angled grips reduce wrist strain while shifting pressing emphasis onto the triceps.

ArmsBarbellHorizontal press
GoLightWeight mediaez-bar-close-grip-bench-press

Demonstration coming soon

Primary

Triceps

Secondary

Pectoralis majorAnterior deltoidsForearms

Equipment

Barbell

Pattern

Horizontal press

Setup

  1. 01Lie on a flat bench with eyes under the racked EZ bar.
  2. 02Grip the inner angled sections so hands sit just inside shoulder width.
  3. 03Pull the shoulder blades together and plant both feet firmly.
  4. 04Unrack the bar and settle it above the lower chest.

Execution

  1. 01Lower the bar under control toward the lower chest or sternum.
  2. 02Keep the elbows tucked at roughly 30 to 45 degrees from the torso.
  3. 03Touch the chest lightly without bouncing.
  4. 04Press the bar back to lockout, finishing with a hard triceps squeeze.

Checkpoints

  • -Wrists stay stacked over the elbows on the angled grips.
  • -Elbows track close to the ribs, not flared wide.
  • -Shoulder blades stay pinned to the bench.
  • -The bar touches the same low chest point every rep.

Common mistakes

  • -Gripping so narrow the wrists cave and the elbows wobble.
  • -Flaring the elbows and turning it into a regular bench press.
  • -Bouncing the bar off the chest.
  • -Lifting the hips off the bench on hard reps.

Programming notes

  • -Use 3 to 4 sets of 6 to 10 reps as a secondary press for triceps strength.
  • -Loads run lighter than a straight bar close grip press because the EZ bar caps total weight; treat it as a hypertrophy tool.
  • -Pair with an overhead extension so the triceps get both pressing and stretch work.

Related exercises

Smith Close-Grip Bench Press

Machine / Arms

Barbell Incline Close Grip Bench Press

Barbell / Arms

Barbell Lying Close-Grip Press

Barbell / Arms

EZ Barbell Jm Bench Press

Barbell / Arms

Almost there

Coming soon to iOS & Android

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