EZ-Bar Bench Press
EZ-Bar bench press uses a curved bar on a flat bench to target chest and triceps for upper body strength and hypertrophy, reducing wrist and elbow strain compared to straight bars.
About Exercise
Equipment
EZ Bar, Flat Bench, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Traps
Accessory Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Triceps
7/10Lateral Head, Medial Head, Long Head
Shoulders
6/10Anterior Delts
Traps
3/10Upper Traps
Forearms
2/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Lie flat on a bench with feet planted. Grip EZ bar slightly inside shoulder-width on angled sections and unrack over mid-chest.
- Inhale and lower bar to mid-chest with elbows at 45 degrees.
- Tuck elbows close to body during descent.
- Exhale and press bar straight up by extending elbows.
- Squeeze chest and triceps at top without locking elbows.
- Maintain back and butt contact with bench.
- Rack bar after reps.
Coaching Tips
Form Cues
- Elbows tucked 45 degrees
- Drive through feet
- Squeeze triceps hard
- Neutral wrists always
- Ribs down flat
Breathing
Inhale during lowering phase; exhale forcefully while pressing up. Brace core before unracking.
Tempo
2-1-1
Range of Motion
Lower bar until forearms are vertical and bar touches chest; press to full arm extension without hyperextending elbows.
Safety
Safety Notes
- Use spotter for heavy sets
- Set safety pins below chest level
- Avoid thumbless grip
- Start with light weight
- Consult doctor for elbow or shoulder pain
Spotting
Spotter positions hands under bar at chest level; lift bar off rack if needed and assist on failed reps without taking over.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Arching back excessively
- Locking elbows at top
- Uneven grip on bar
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Wrist instability
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist extension neutrality
Build Up First
- Master basic bench press form
- Proper core bracing technique
Also known as
Close-Grip EZ Bar Press, EZ Curl Bar Bench Press, W-Bar Bench Press
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