How to do the Ez-bar Close-grip Bench Press
Ez-bar Close-grip Bench Press is an intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using ez barbell, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Ez-bar Close-grip Bench Press demonstration · © GymiaFit
Ez-bar Close-grip Bench Press at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Ez Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Ez-bar Close-grip Bench Press step by step
- 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
- 3Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- 4Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- 5Pause for a moment when the barbell touches your chest.
- 6Push the barbell back up to the starting position, fully extending your arms.
- 7Repeat for the desired number of repetitions.
Ez-bar Close-grip Bench Press — questions
What muscles does the Ez-bar Close-grip Bench Press work?
The Ez-bar Close-grip Bench Press primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Ez-bar Close-grip Bench Press?
You need ez barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Ez-bar Close-grip Bench Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Ez-bar Close-grip Bench Press?
Ez Barbell Jm Bench Press, Ez Bar Standing French Press, Ez Barbell Decline Close Grip Face Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Ez-bar Close-grip Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.