What muscles does the EZ Barbell Decline Close-Grip Face Press work?

This exercise primarily targets the triceps, with secondary engagement of the shoulders and chest. The decline angle helps place extra emphasis on the long head of the triceps, while the close grip increases activation in the inner chest and front delts.

What equipment do I need for the EZ Barbell Decline Close-Grip Face Press?

You'll need a decline bench and an EZ barbell. If you don’t have an EZ bar, you can use a straight barbell, although it may place more strain on your wrists compared to the ergonomic grip of the EZ bar.

Is the EZ Barbell Decline Close-Grip Face Press suitable for beginners?

It can be performed by beginners with light weights and proper supervision, but correct form is critical to avoid injury. New lifters should start with a lighter load to master the movement before progressing in weight.

What are common mistakes to avoid during the EZ Barbell Decline Close-Grip Face Press?

Many lifters flare their elbows too wide or lower the bar too quickly, increasing injury risk. Maintain a close elbow position, use controlled movements, and stop just short of locking out your elbows at the top.

How many sets and reps should I do for the EZ Barbell Decline Close-Grip Face Press?

For strength, aim for 3–5 sets of 4–8 reps with heavier weight. For muscle growth, perform 3–4 sets of 8–12 reps with moderate weight, ensuring proper technique with each repetition.

What safety tips should I follow for the EZ Barbell Decline Close-Grip Face Press?

Always use a spotter when working with heavier weights, especially on a decline bench. Keep your grip firm, wrists straight, and avoid letting the bar drift directly over your face without control.

Are there variations of the EZ Barbell Decline Close-Grip Face Press?

Yes, you can perform this exercise on a flat or incline bench to change the muscle emphasis. You can also swap the EZ bar for dumbbells to allow a more natural wrist position and greater range of motion.

EZ Barbell Decline Close-Grip Face Press

Target Muscles

Primary:

Triceps

Secondary:

Shoulders

Chest

Equipment Required

Bench

EZ Bar

Exercise Type

Weight & Reps

How To Do

Lie on a decline bench with your feet secured and hold an EZ barbell above your face using a close grip. Keeping your upper arms close to your body, bend your elbows to lower the barbell toward your forehead, then press it back up by extending your arms. Maintain control throughout and avoid locking your elbows at the top.

Step-by-Step Instructions

Begin by setting up a decline bench and securing your feet under the foot pads for stability.
Lie back on the bench and hold an EZ barbell with a close grip (hands positioned closer than shoulder-width apart).
Extend your arms fully so the barbell is positioned directly above your face, keeping your elbows slightly bent to avoid locking them.
Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary and close to your body.
Stop just before the barbell touches your forehead, ensuring control throughout the movement.
Push the barbell back to the starting position by extending your elbows, focusing on engaging your triceps.
Repeat for the desired number of repetitions, maintaining proper form and control throughout the exercise.

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

Alternative Exercises

EZ Barbell Decline Triceps Extension

Triceps

Bench • EZ Bar

EZ-Bar Lying Close-Grip Triceps Extension Behind Head

Triceps

Bench • EZ Bar

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

Barbell Decline Close-Grip to Skull Press

Triceps

Bench • Barbell

Frequently Asked Questions

What muscles does the EZ Barbell Decline Close-Grip Face Press work?: This exercise primarily targets the triceps, with secondary engagement of the shoulders and chest. The decline angle helps place extra emphasis on the long head of the triceps, while the close grip increases activation in the inner chest and front delts.
What equipment do I need for the EZ Barbell Decline Close-Grip Face Press?: You'll need a decline bench and an EZ barbell. If you don’t have an EZ bar, you can use a straight barbell, although it may place more strain on your wrists compared to the ergonomic grip of the EZ bar.
Is the EZ Barbell Decline Close-Grip Face Press suitable for beginners?: It can be performed by beginners with light weights and proper supervision, but correct form is critical to avoid injury. New lifters should start with a lighter load to master the movement before progressing in weight.
What are common mistakes to avoid during the EZ Barbell Decline Close-Grip Face Press?: Many lifters flare their elbows too wide or lower the bar too quickly, increasing injury risk. Maintain a close elbow position, use controlled movements, and stop just short of locking out your elbows at the top.
How many sets and reps should I do for the EZ Barbell Decline Close-Grip Face Press?: For strength, aim for 3–5 sets of 4–8 reps with heavier weight. For muscle growth, perform 3–4 sets of 8–12 reps with moderate weight, ensuring proper technique with each repetition.
What safety tips should I follow for the EZ Barbell Decline Close-Grip Face Press?: Always use a spotter when working with heavier weights, especially on a decline bench. Keep your grip firm, wrists straight, and avoid letting the bar drift directly over your face without control.
Are there variations of the EZ Barbell Decline Close-Grip Face Press?: Yes, you can perform this exercise on a flat or incline bench to change the muscle emphasis. You can also swap the EZ bar for dumbbells to allow a more natural wrist position and greater range of motion.