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EZ-bar Close-Grip Bench Press

EZ-bar Close-Grip Bench Press

The EZ-bar Close-Grip Bench Press is a compound exercise that primarily targets the triceps, but also engages the chest and shoulders. It is a variation of the traditional bench press, but with a narrower grip on the EZ-bar, which is designed to reduce strain on the wrists and elbows. This exercise is an excellent choice for individuals looking to build strength and size in their triceps, as well as improve their overall pressing power. By using a close grip, you're placing more emphasis on the triceps muscles, which play a crucial role in various pushing movements. The EZ-bar Close-Grip Bench Press is commonly performed on a flat bench, with the lifter lying down and gripping the EZ-bar with hands positioned slightly narrower than shoulder-width apart. From here, the lifter lowers the bar to the middle of their chest while keeping the elbows close to the body. Then, they push the bar back up to the starting position, fully extending the arms. It is important to maintain proper form throughout the exercise, avoiding excessive flaring of the elbows or arching of the lower back. Adjusting the weight and repetitions according to individual fitness levels is recommended to ensure effective and safe training. Always prioritize proper warm-up and technique, and remember to challenge yourself progressively over time to achieve optimal results from this exercise.


  • Start by setting up a flat bench and positioning an EZ-bar at the foot of the bench.
  • Lie back on the bench and position yourself so that your eyes align with the bar.
  • Grip the EZ-bar with a close grip, with your palms facing forward and your hands shoulder-width apart.
  • Take a deep breath, unrack the bar, and hold it directly over your chest with your arms fully extended.
  • Lower the bar slowly towards your chest, keeping your elbows tucked close to your body.
  • Pause for a moment when the bar touches your chest.
  • Press the bar back up by extending your arms and fully contracting your chest muscles.
  • Repeat the movement for the desired number of repetitions.
  • Once you have completed your set, carefully rack the bar back into its original position.
  • Remember to maintain proper form throughout the exercise, keeping your back firmly planted on the bench and your core engaged.

Tips & Tricks

  • Focus on proper form and technique to maximize effectiveness and avoid injury.
  • Start with a weight that allows you to perform the exercise with proper form.
  • Gradually increase the weight as you get stronger and more comfortable with the movement.
  • Breathe properly during the exercise, exhaling as you lift the weight and inhaling as you lower it.
  • Engage your core muscles throughout the exercise for stability and support.
  • Maintain a controlled and slow tempo, avoiding jerky movements.
  • Increase the intensity by performing drop sets or supersetting with other exercises.
  • Allow sufficient rest and recovery between sets to maximize muscle growth and prevent overtraining.
  • Incorporate different grip widths to target different areas of the triceps.
  • Pair this exercise with other compound exercises targeting the chest and shoulders for a well-rounded upper body workout.

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