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

The EZ-Bar Close-Grip Bench Press primarily targets the triceps, making it an excellent compound movement for arm strength. It also engages the chest and shoulders as secondary muscles, providing a more balanced upper-body workout.

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

You will need a flat bench and an EZ-bar for this exercise. If an EZ-bar is not available, you can use a straight barbell or dumbbells, but the EZ-bar may reduce wrist strain during close-grip pressing.

Is the EZ-Bar Close-Grip Bench Press suitable for beginners?

Yes, beginners can perform this exercise if they start with light weights and focus on proper form. Keeping the elbows tucked and maintaining a stable bench position are key to avoiding strain and maximizing muscle engagement.

What are common mistakes to avoid when doing the EZ-Bar Close-Grip Bench Press?

Common mistakes include flaring the elbows out, using excessive weight, and letting the bar bounce off the chest. To avoid injury, control the movement, keep wrists straight, and maintain contact between your back, head, and glutes with the bench.

How many sets and reps should I do for the EZ-Bar Close-Grip Bench Press?

For strength goals, perform 3–5 sets of 4–8 reps with heavier weight. For muscle endurance or hypertrophy, aim for 3–4 sets of 8–12 reps using moderate weight and focusing on controlled, slow movements.

What safety tips should I follow for the EZ-Bar Close-Grip Bench Press?

Always warm up beforehand, use a spotter when lifting heavy, and avoid locking out your elbows at the top. Keep your grip secure and ensure the bar path stays controlled to minimize joint stress.

Are there variations of the EZ-Bar Close-Grip Bench Press?

Yes, you can perform this exercise on an incline bench to increase upper chest activation or use dumbbells for a neutral grip to reduce wrist stress. Another option is the floor press variation, which limits range of motion and can be gentler on the shoulders.

EZ-Bar Close-Grip Bench Press

Target Muscles

Primary:

Triceps

Secondary:

Chest

Shoulders

Equipment Required

Bench

EZ Bar

Exercise Type

Weight & Reps

How To Do

Lie flat on a bench and grip the EZ-bar with hands slightly narrower than shoulder-width, keeping your elbows tucked close to your body. Lower the bar slowly to your chest, then press it back up to the starting position, focusing on engaging your triceps throughout the movement. Keep your back, head, and glutes in contact with the bench at all times.

Step-by-Step Instructions

Lie flat on a bench with your feet firmly planted on the ground and your back pressed against the bench. Ensure your head, shoulders, and glutes remain in contact with the bench throughout the exercise.
Grip the EZ-bar with a close grip, keeping your hands slightly narrower than shoulder-width apart. Your palms should face upward (supinated grip).
Start with the barbell positioned above your chest, arms fully extended but not locked out. This is your starting position.
Slowly lower the barbell toward your chest by bending your elbows, keeping your elbows tucked close to your body to emphasize the triceps.
Lower the bar until it is just above your chest, ensuring you maintain control of the movement and avoid bouncing the bar off your chest.
Push the barbell back up to the starting position by extending your arms, focusing on engaging your triceps and chest muscles.
Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

EZ-Bar Lying Close-Grip Triceps Extension Behind Head

Triceps

Bench • EZ Bar

EZ Barbell Decline Triceps Extension

Triceps

Bench • EZ Bar

Barbell Close-Grip Bench Press

Triceps

Bench • Barbell

Dumbbell Close-Grip Press

Triceps

Dumbbell • Bench

Frequently Asked Questions

What muscles does the EZ-Bar Close-Grip Bench Press work?: The EZ-Bar Close-Grip Bench Press primarily targets the triceps, making it an excellent compound movement for arm strength. It also engages the chest and shoulders as secondary muscles, providing a more balanced upper-body workout.
What equipment do I need for the EZ-Bar Close-Grip Bench Press?: You will need a flat bench and an EZ-bar for this exercise. If an EZ-bar is not available, you can use a straight barbell or dumbbells, but the EZ-bar may reduce wrist strain during close-grip pressing.
Is the EZ-Bar Close-Grip Bench Press suitable for beginners?: Yes, beginners can perform this exercise if they start with light weights and focus on proper form. Keeping the elbows tucked and maintaining a stable bench position are key to avoiding strain and maximizing muscle engagement.
What are common mistakes to avoid when doing the EZ-Bar Close-Grip Bench Press?: Common mistakes include flaring the elbows out, using excessive weight, and letting the bar bounce off the chest. To avoid injury, control the movement, keep wrists straight, and maintain contact between your back, head, and glutes with the bench.
How many sets and reps should I do for the EZ-Bar Close-Grip Bench Press?: For strength goals, perform 3–5 sets of 4–8 reps with heavier weight. For muscle endurance or hypertrophy, aim for 3–4 sets of 8–12 reps using moderate weight and focusing on controlled, slow movements.
What safety tips should I follow for the EZ-Bar Close-Grip Bench Press?: Always warm up beforehand, use a spotter when lifting heavy, and avoid locking out your elbows at the top. Keep your grip secure and ensure the bar path stays controlled to minimize joint stress.
Are there variations of the EZ-Bar Close-Grip Bench Press?: Yes, you can perform this exercise on an incline bench to increase upper chest activation or use dumbbells for a neutral grip to reduce wrist stress. Another option is the floor press variation, which limits range of motion and can be gentler on the shoulders.