EZ-Bar Close-Grip Bench Press

Body Part: Upper Arms

Muscle: Triceps

Equipment: EZ Barbell

The EZ-Bar Close-Grip Bench Press is a flat-bench pressing exercise that shifts more of the work to the triceps while still training the chest, front delts, forearms, and upper back to stabilize the bar. The curved EZ-bar grip lets many lifters keep their wrists in a more comfortable position than a straight bar, which makes it a useful option for triceps-focused pressing when you want a heavy compound pattern without the same wrist stress.

The image shows the classic setup: lying on a flat bench with the feet planted, shoulder blades pinned down and back, and the hands placed just inside shoulder width on the EZ bar. That narrower grip changes the elbow angle and shortens the pressing leverage, so the triceps have to extend the elbows hard through the top half of each rep. Keeping the chest lifted and the upper back tight matters because it gives you a stable base to press from instead of letting the shoulders roll forward.

A clean rep starts with an unrack over the shoulder line, then a controlled descent to the lower chest or lower sternum while the elbows stay tucked rather than flaring wide. From the bottom, press the bar up and slightly back toward the rack until the elbows are straight and the bar is back over the shoulders. The path should stay smooth and repeatable, with no bouncing off the chest and no loss of tension as the bar changes direction.

This exercise is often used for triceps strength, pressing volume, and accessory work for bench press variations. It can also be a good choice for lifters who want a close-grip press but prefer the hand position of an EZ bar. The main safety priorities are keeping the wrists stacked over the forearms, maintaining control on the way down, and using a load you can lower to the same touch point every rep. If the shoulders drift forward or the bar starts landing high on the chest, the set is usually too heavy or the grip is too narrow.

For most lifters, the best results come from moderate reps, crisp pauses or brief touches, and consistent elbow tracking. Treat it as a strength accessory, not a loosened-up chest press. If the bench setup, upper-back position, and bar path stay tight, the triceps take over cleanly and the movement stays joint-friendly and productive.

Instructions

• Lie on a flat bench and plant both feet firmly on the floor.
• Grip the EZ bar just inside shoulder width with your wrists stacked over your forearms.
• Pull your shoulder blades down and back so your upper back stays tight on the pad.
• Unrack the bar and hold it over the shoulder line with straight but not jammed elbows.
• Lower the bar under control toward the lower chest or lower sternum while keeping the elbows tucked.
• Pause briefly on or just above the chest without bouncing the bar.
• Press the bar up and slightly back until your arms are straight again.
• Reset your breath at the top and repeat for the planned number of reps.

Tips & Tricks

• Keep the grip close enough to bias the triceps, but not so narrow that your wrists bend sharply outward.
• Stack the handle deep in the palm so the wrist stays neutral instead of folding back under load.
• Let the elbows travel slightly forward on the descent, then press them back under the bar on the way up.
• Touch the same spot on the lower chest each rep so the bar path stays consistent.
• Keep the shoulder blades pinned; if your upper back comes off the bench, the set is too heavy.
• Use leg drive to stabilize the body, not to turn the press into a hip bridge.
• Stop one rep before the bar slows into a grind that forces the elbows to flare.
• If the EZ-bar bend feels awkward, reduce the load before changing the grip width.

Frequently Asked Questions

What does the EZ-Bar Close-Grip Bench Press target most?

It primarily trains the triceps, with the chest and front delts assisting the press.

Why use an EZ bar instead of a straight bar?

The curved grip can feel easier on the wrists while still letting you press with a close hand position.

Where should the bar touch on the way down?

Aim for the lower chest or lower sternum, then press back up over the shoulder line.

How narrow should my grip be?

Keep it just inside shoulder width. If the wrists or elbows feel twisted, widen the grip slightly.

Should my elbows flare out?

No. Keep them tucked enough to emphasize the triceps and maintain a stable pressing groove.

Can beginners use this exercise?

Yes, if they start light and can keep the bar path, wrist position, and bench setup controlled.

What is the most common mistake on this lift?

Letting the shoulders roll forward or bouncing the bar off the chest usually turns the rep sloppy.

What should I do if the wrist position feels uncomfortable?

Check that the bar sits low in the palm and reduce the grip width before adding more weight.