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EZ-bar Close-Grip Bench Press

Exercise Profile

Body PartTriceps, Upper Arms
EquipmentEZ Barbell
Primary MusclesTriceps Brachii
Secondary MusclesDeltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
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Introduction to the EZ-bar Close-Grip Bench Press

The EZ-bar Close-Grip Bench Press is a strength-building exercise that primarily targets the triceps, but also engages the chest and shoulders. It's an ideal workout for individuals looking to enhance their upper body strength, particularly those involved in sports or activities that require a strong push motion. People would want to do this exercise to increase their triceps size and strength, improve their bench press performance, and enhance their overall upper body muscular endurance.

Performing the: A Step-by-Step Tutorial EZ-bar Close-Grip Bench Press

  • With the bar at chest level, extend your arms fully, pushing the bar straight up towards the ceiling.
  • Pause for a moment at the top of the movement, making sure not to lock out your elbows.
  • Slowly lower the bar back down to your chest, ensuring that you maintain control throughout the movement.
  • Repeat these steps for the desired number of repetitions, ensuring to keep your movements smooth and controlled.

Tips for Performing EZ-bar Close-Grip Bench Press

  • Elbow Position: Keep your elbows close to your body throughout the movement. If your elbows flare out, it can put unnecessary strain on your shoulders and diminish the focus on your triceps.
  • Controlled Movement: Avoid rushing the exercise. Lower the bar in a slow, controlled manner to your lower chest, and then push it back up. This helps to maximize muscle engagement and reduces the risk of injury.
  • Full Range of Motion: Make sure to fully extend your arms at the top of the movement, but don't lock your elbows. This ensures that your triceps are fully engaged.
  • Correct Body Position: Keep your feet flat on the ground, your back flat on the bench, and your eyes under the bar. This provides a stable

EZ-bar Close-Grip Bench Press FAQs

Can beginners do the EZ-bar Close-Grip Bench Press?

Yes, beginners can do the EZ-bar Close-Grip Bench Press exercise. However, it is recommended to start with a lighter weight to ensure proper form and technique. This exercise primarily targets the triceps, but also works the chest and shoulders. It's always a good idea for beginners to have a trainer or experienced gym-goer supervise their form when starting out with new exercises.

What are common variations of the EZ-bar Close-Grip Bench Press?

  • The Barbell Close-Grip Bench Press is another variation that uses a standard barbell, which can help to increase overall upper body strength.
  • The Incline Close-Grip Bench Press changes the angle of the bench to target the upper chest and shoulders more effectively.
  • The Decline Close-Grip Bench Press is done on a decline bench, focusing more on the lower chest and triceps.
  • The Smith Machine Close-Grip Bench Press uses a smith machine, providing a more controlled movement and allowing you to focus more on the muscle contraction.

What are good complementing exercises for the EZ-bar Close-Grip Bench Press?

  • Skull Crushers: Skull Crushers are another tricep-focused exercise that complements the EZ-bar Close-Grip Bench Press by isolating the triceps, which allows for specific focus on this muscle group, thereby enhancing the strength and definition.
  • Push-ups: Push-ups work well in complementing the EZ-bar Close-Grip Bench Press as they engage not only the triceps, but also the chest and shoulder muscles, thus providing a more comprehensive upper body workout.

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  • EZ Barbell Upper Arm Workout
  • Close-Grip EZ-bar Training
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  • Upper Arms Toning with EZ-bar Bench Press