EZ-Bar Close-Grip Bench Press
A close-grip bench press variation using an EZ bar that targets the triceps for strength and hypertrophy; engages chest and anterior deltoids as secondary movers.
About Exercise
Equipment
EZ Bar, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps, Chest
Secondary Muscles
Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Chest
8/10Mid Chest
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Lie face-up on a flat bench with feet flat on the floor. Unrack the EZ bar with a close pronated grip over your chest.
- Inhale and lower the bar controlled to your lower chest, tucking elbows close to your body.
- Pause briefly at the bottom with bar touching chest.
- Exhale and press the bar up by extending elbows, squeezing triceps at the top.
- Fully extend arms without locking elbows.
- Repeat for reps, maintaining elbow position.
Coaching Tips
Form Cues
- Tuck elbows to sides
- Drive through triceps
- Keep wrists straight
- Squeeze at top
- Maintain shoulder stability
Breathing
Inhale during the lowering phase; brace core and exhale forcefully during the press.
Tempo
3-1-1
Range of Motion
Lower bar until it touches lower chest; press to full elbow extension without hyperextension.
Safety
Safety Notes
- Avoid if acute elbow or wrist pain
- Use spotter for heavy sets
- Start light to master form
- Do not lock elbows fully
Spotting
Spot from behind at the bar ends; assist on the concentric if needed, or use rack safeties for solo lifts.
Common Mistakes
- Flaring elbows outward
- Bouncing bar off chest
- Excessive back arch
- Grip too narrow
- Incomplete range
When to Avoid
- Acute shoulder impingement
- Wrist or elbow injuries
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist extension comfort
Build Up First
- Master basic bench press form
- Core bracing technique
Also known as
Close-Grip EZ Bar Press, EZ Bar Triceps Bench Press, Narrow-Grip EZ Bar Bench Press
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