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EZ-Bar Close-Grip Bench Press

Target your triceps with the EZ-Bar Close-Grip Bench Press! Build strength and definition with this effective variation.

The EZ-Bar Close-Grip Bench Press is a compound exercise that mainly works the triceps, with help from the chest and shoulders. You'll need: exercise bench, ez curl bar and weight plates.

EZ-Bar Close-Grip Bench Press demo video 2
Ms. Grey
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Required Equipment

Exercise Bench
Exercise Bench
EZ Curl Bar
EZ Curl Bar
Weight Plates
Weight Plates

EZ-Bar Close-Grip Bench Press Muscles Worked

Primary

Triceps (triceps brachii)

Secondary

Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)

EZ-Bar Close-Grip Bench Press Variations and Alternatives

How to do the EZ-Bar Close-Grip Bench Press

  1. Lie flat on a bench with your feet firmly planted on the floor.

  2. Grasp an EZ curl bar with a close grip, hands no more than shoulder-width apart, and hold it directly above your chest with arms fully extended.

  3. Slowly lower the bar straight down to the mid-chest area, keeping your elbows close to your sides to emphasize tricep activation.

  4. Once the bar is just above your chest, press it back up to the starting position by extending your arms, focusing on contracting your triceps.

  5. Perform the recommended number of repetitions, maintaining strict form to avoid injury and maximize muscle engagement.

Remember to warm up before engaging in any strength training and adjust the weight according to your fitness level. If you're new to this exercise, it may be helpful to start with just the weight of the EZ curl bar to get accustomed to the movement.

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EZ-Bar Close-Grip Bench Press FAQs

What muscles does the EZ-Bar Close-Grip Bench Press work?

The EZ-Bar Close-Grip Bench Press mainly works the triceps, with help from the chest and shoulders. The main muscles are the triceps brachii.

What equipment do you need for the EZ-Bar Close-Grip Bench Press?

Exercise bench, ez curl bar and weight plates.

Is the EZ-Bar Close-Grip Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the EZ-Bar Close-Grip Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some EZ-Bar Close-Grip Bench Press variations and alternatives?

Similar exercises include the Close-Grip Bench Press, Barbell Close-Grip Larsen Press, Barbell Incline Close-Grip Bench Press and Barbell JM Bench Press.

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