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

The EZ-Bar Close-Grip Bench Press primarily targets the triceps, making it a great exercise for building upper arm strength. It also engages the chest and shoulders as secondary muscles, providing balanced upper body development.

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

You’ll need a flat bench and an EZ-bar with appropriate weight plates. If you don’t have access to an EZ-bar, a straight barbell can be used, but the curved grip of an EZ-bar often reduces wrist strain.

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

Yes, beginners can perform this exercise with light weights to learn proper form and build triceps strength. It’s important to start with controlled movements and focus on keeping elbows close to the body to avoid shoulder stress.

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

Common mistakes include flaring the elbows outward, gripping the bar too wide, and bouncing the bar off the chest. To avoid these, maintain a shoulder-width grip, keep elbows tucked, and lower the bar slowly with control.

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

For strength gains, aim for 3–4 sets of 6–8 reps with heavier weight and proper form. For muscle endurance or toning, 3 sets of 10–12 reps with moderate weight works well.

What safety tips should I follow when performing this exercise?

Ensure the bench is stable and always use a spotter if lifting heavy. Keep your wrists straight, avoid locking elbows at the top, and engage your core to protect your lower back.

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

Yes, you can try incline or decline close-grip presses to target the triceps from different angles. Using resistance bands with the EZ-bar or performing tempo variations can also increase difficulty and build greater muscle control.

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 about shoulder-width apart, keeping your elbows close to your sides. Lower the bar slowly to your chest, then press it back up by extending your arms, focusing on engaging your triceps. Keep your feet planted and maintain a slight arch in your back for stability.

Step-by-Step Instructions

Lie flat on a bench with your feet firmly planted on the ground for stability. Ensure your back is slightly arched and your shoulder blades are retracted.
Grip the EZ-bar with a close grip, keeping your hands about shoulder-width apart. Your palms should face upward (supinated grip).
Start with the barbell positioned directly above your chest, with your 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 close to your torso throughout the movement.
Once the barbell is just above your chest, pause briefly to maintain control and tension in your muscles.
Push the barbell back up to the starting position by extending your elbows, focusing on engaging your triceps and chest muscles.
Repeat the movement for the desired number of repetitions, maintaining proper form and control throughout.

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

Alternative Exercises

EZ Barbell Seated Triceps Extension

Triceps

Bench • EZ Bar

EZ-Bar Lying Close-Grip Triceps Extension Behind Head

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 a great exercise for building upper arm strength. It also engages the chest and shoulders as secondary muscles, providing balanced upper body development.
What equipment do I need for the EZ-Bar Close-Grip Bench Press?: You’ll need a flat bench and an EZ-bar with appropriate weight plates. If you don’t have access to an EZ-bar, a straight barbell can be used, but the curved grip of an EZ-bar often reduces wrist strain.
Is the EZ-Bar Close-Grip Bench Press suitable for beginners?: Yes, beginners can perform this exercise with light weights to learn proper form and build triceps strength. It’s important to start with controlled movements and focus on keeping elbows close to the body to avoid shoulder stress.
What are common mistakes to avoid with the EZ-Bar Close-Grip Bench Press?: Common mistakes include flaring the elbows outward, gripping the bar too wide, and bouncing the bar off the chest. To avoid these, maintain a shoulder-width grip, keep elbows tucked, and lower the bar slowly with control.
How many sets and reps should I do for the EZ-Bar Close-Grip Bench Press?: For strength gains, aim for 3–4 sets of 6–8 reps with heavier weight and proper form. For muscle endurance or toning, 3 sets of 10–12 reps with moderate weight works well.
What safety tips should I follow when performing this exercise?: Ensure the bench is stable and always use a spotter if lifting heavy. Keep your wrists straight, avoid locking elbows at the top, and engage your core to protect your lower back.
Are there variations of the EZ-Bar Close-Grip Bench Press for more challenge?: Yes, you can try incline or decline close-grip presses to target the triceps from different angles. Using resistance bands with the EZ-bar or performing tempo variations can also increase difficulty and build greater muscle control.