EZ-bar Close-Grip Bench Press

The EZ-bar close-grip bench press is a compound exercise that primarily targets the triceps, while also engaging the chest and shoulders. This exercise is performed using an EZ-bar, which features a uniquely curved design that allows for a more comfortable grip compared to a standard barbell. By using a close grip, with hands placed approximately shoulder-width apart, you are able to target the triceps muscles more effectively. One of the main benefits of the EZ-bar close-grip bench press is its ability to increase triceps strength and size. Strong triceps are important for performing a variety of pushing movements, such as push-ups and overhead presses. Incorporating this exercise into your routine can help you develop more power and stability in your upper body. Additionally, the close-grip bench press can also aid in improving your bench press strength. By focusing on the triceps during this variation, you can strengthen this muscle group, which plays a significant role in the lockout phase of the bench press. Strong triceps will allow you to generate more force and complete the lift with greater ease. Remember, when performing the EZ-bar close-grip bench press, it’s important to maintain proper form and control throughout the movement. Be sure to keep your core engaged, shoulder blades retracted, and maintain a smooth and controlled motion. It is always recommended to start with lighter weights and gradually increase the load as you become more comfortable with the exercise. Incorporating the EZ-bar close-grip bench press into your workout routine can be a beneficial way to target and strengthen your triceps. However, it's important to remember that individual limitations and considerations may vary, and it's always best to consult with a fitness professional to ensure the exercise is appropriate for your specific needs and abilities.

Instructions

• Start by lying flat on a bench with your feet firmly planted on the ground. Make sure your back is pressed against the bench and your core is engaged.
• Grip the EZ-bar with an overhand grip, hands slightly closer than shoulder-width apart. Your palms should be facing towards your feet.
• Unrack the bar and hold it directly above your chest with your arms fully extended and elbows locked.
• Lower the bar slowly towards the middle of your chest, keeping your elbows close to your body.
• Pause briefly when the bar is just above your chest, and then push the bar back up to the starting position using the strength of your triceps.
• Repeat the movement for the desired number of repetitions.
• Remember to breathe regularly throughout the exercise, exhaling as you push the bar up and inhaling as you lower it back down.
• Once you have completed your set, carefully rack the bar back into the starting position.

Tips & Tricks

• Make sure to warm up properly before starting the exercise to prevent injuries.
• Focus on maintaining proper form throughout the movement, keeping your back flat against the bench and your core engaged.
• Try to avoid locking out your elbows at the top of the movement to keep constant tension on the triceps.
• To target the triceps more effectively, position your hands closer together on the EZ-bar.
• Don't lift too heavy initially; start with a weight that allows you to perform the exercise with proper form.
• If using a spotter, communicate with them to ensure they provide the necessary assistance without interfering with your movement.
• Control the eccentric (lowering) phase of the lift to maximize muscle engagement and prevent joint stress.
• Utilize a full range of motion by lowering the bar until it lightly touches your chest, then extend your arms fully at the top of the movement.
• Incorporate variations of the close-grip bench press, such as using dumbbells or resistance bands, to challenge your muscles in different ways.
• Combine the close-grip bench press with other triceps exercises in your workout routine for overall triceps development.