EZ Barbell Decline Close-grip Face Press

The EZ Barbell Decline Close-grip Face Press is a compound exercise that targets the muscles in your chest, triceps, and shoulders. It is an excellent variation of the traditional bench press that adds an extra challenge to your upper body workout. This exercise is typically performed using an EZ barbell, which has angled handgrips for a more comfortable and ergonomic grip. The decline position in this exercise engages the lower portion of your chest muscles, providing a unique angle of activation and making it an effective exercise for developing overall chest strength and size. The close-grip hand placement emphasizes your triceps more, making it a great choice for those looking to build strength in their arms. To perform this exercise, you would lie on a decline bench with your feet secured at the top of the bench or using a spotter to hold them in place. Grasp the EZ barbell with an overhand grip that is slightly narrower than shoulder-width apart. Lower the barbell towards your upper chest, keeping your elbows tucked close to your body. Pause briefly and then push the barbell back up to the starting position without locking out your elbows. Remember to start with a light weight and focus on mastering your form before gradually increasing the load. As with any exercise, proper form is crucial for optimal results and minimizing the risk of injury. Make sure to engage your core, keep your spine neutral, and maintain a controlled movement throughout the exercise. Including the EZ Barbell Decline Close-grip Face Press in your workout routine can help you build strength, improve muscle definition, and enhance overall upper body performance. However, it's always important to listen to your body and adjust the exercise to your fitness level and capabilities.

Instructions

• Lie down on a decline bench with your feet secured and your back flat against the bench.
• Hold an EZ barbell with a close-grip, palms facing towards you.
• Extend your arms straight up, positioning the barbell above your forehead.
• Lower the barbell slowly towards your face by bending your elbows.
• Pause briefly when the barbell is just above your face.
• Push the barbell back up to the starting position by extending your arms.
• Repeat the movement for the desired number of repetitions.

Tips & Tricks

• 1. Increase the weight gradually to challenge your muscles and promote strength gains.
• 2. Pay attention to your form, ensuring your elbows are in line with your shoulders during the exercise.
• 3. Engage your core and keep your back pressed firmly against the bench to maintain stability.
• 4. Control the tempo of the movement, lowering the barbell slowly and explosively pushing it back up.
• 5. Vary your grip width to target different muscles within the triceps.
• 6. Incorporate other triceps exercises, such as pushdowns or dips, to add variety to your routine.
• 7. Prioritize recovery by giving your muscles adequate rest between workouts for optimal growth and repair.
• 8. Consume a protein-rich meal or snack after your workout to support muscle recovery and growth.
• 9. Ensure you're getting enough overall calories and nutrients to fuel your workouts and support muscle development.
• 10. Consult with a fitness professional to assess your technique and tailor a workout program that aligns with your goals.