The EZ-bar close-grip bench press is a compound upper body exercise that primarily targets the triceps, with secondary emphasis on the chest and shoulders. It is performed lying on a bench, using a close grip on an EZ barbell to emphasize triceps activation.
Quick Facts
How to Do Ez-bar Close-grip Bench Press
Follow these step-by-step instructions to perform Ez-bar Close-grip Bench Press with proper form and technique.
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Ez-bar Close-grip Bench Press targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Ez-bar Close-grip Bench Press
Incorporating Ez-bar Close-grip Bench Press into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Triceps Development: Ez-bar Close-grip Bench Press directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
- Functional Strength: Strength exercises like Ez-bar Close-grip Bench Press build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Ez-bar Close-grip Bench Press safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Ez-bar Close-grip Bench Press, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Ez-bar Close-grip Bench Press, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.