Close-Grip EZ-Bar Press

Also called close grip ez bench, ez bar close grip bench and ez bar triceps press.

Works

Triceps, plus chest and shoulders

Equipment

EZ bar

Level

Beginner

Type

Compound

How to do it

Setup. Lie on a flat bench with an EZ bar loaded to an appropriate weight.

1. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
2. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
3. Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
4. Repeat.

Cues

• Narrow grip on the EZ bar.
• Elbows tucked at your sides.
• Lower to the lower chest.
• Press up, lock out.

Common mistakes

• Elbows flaring.
• Grip too narrow, wrists bent.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and a sore elbow. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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