EZ-Bar Close-Grip Bench Press

EZ-Bar Close-Grip Bench Press: Proper Form, Sets, Tips & FAQ

EZ-Bar Close-Grip Bench Press: Proper Form, Sets, Tips & FAQ
Upper Arms

EZ-Bar Close-Grip Bench Press

Intermediate EZ-Bar, Bench, Weight Plates Triceps / Pressing Strength / Muscle Growth
The EZ-Bar Close-Grip Bench Press is a triceps-focused pressing variation that combines the strength-building benefits of the close-grip bench press with the more wrist-friendly hand position of an EZ curl bar. By keeping the hands closer together and the elbows tucked, this exercise shifts more of the workload toward the triceps while still involving the chest and front delts. It is especially useful for lifters who want to build lockout strength, arm mass, and pressing control without the wrist discomfort some feel with a straight bar.

This movement works best when the bar is lowered under control, the elbows stay tucked, and the press is driven by strong elbow extension rather than flaring the shoulders. In your video, the rep is performed with a stable bar path, good upper-body control, and a clean lockout. The key is to keep the motion smooth and deliberate so the triceps stay loaded throughout the full range.

Safety tip: Use a manageable load, keep your wrists stacked over your forearms, and avoid bouncing the bar off the chest. If you train heavy, use a spotter or rack setup for safer pressing.

Quick Overview

Body Part Triceps
Primary Muscle Triceps brachii
Secondary Muscle Pectoralis major, anterior deltoids, forearms
Equipment EZ-bar, flat bench, weight plates, collars
Difficulty Intermediate

Sets & Reps (By Goal)

  • Muscle growth: 3–4 sets × 6–12 reps, 60–90 sec rest
  • Strength focus: 4–5 sets × 3–6 reps, 2–3 min rest
  • Technique practice: 2–3 sets × 8–10 reps, light-to-moderate load, controlled tempo
  • Accessory pressing work: 3 sets × 8–12 reps after main chest or triceps work

Progression rule: Add reps first while maintaining clean elbow tracking and wrist position. Increase load only when every rep stays controlled from chest to lockout.

Setup / Starting Position

  1. Lie flat on the bench: Keep your eyes under the bar, feet planted, and glutes in contact with the bench.
  2. Grip the EZ-bar narrowly: Use the inner angled handles or the grip width that feels strongest and most natural on your wrists.
  3. Set the upper body: Pull the shoulder blades back and down to create a stable pressing base.
  4. Stack the joints: Keep wrists aligned over forearms and position the bar above the chest with elbows nearly locked.
  5. Brace before unracking: Tighten your core, keep the chest proud, and stabilize the bar before starting the first rep.

Tip: The EZ-bar’s angled grip can feel more comfortable than a straight bar, especially for lifters who experience wrist strain during close-grip pressing.

Execution (Step-by-Step)

  1. Start at the top: Hold the bar over your chest with arms extended and elbows soft, not hyperlocked.
  2. Lower under control: Bend the elbows and bring the bar down toward the lower chest or upper sternum.
  3. Keep elbows tucked: Let the upper arms stay close to the torso rather than flaring out wide.
  4. Pause briefly near the bottom: Stay tight on the bench and avoid bouncing the bar off the chest.
  5. Press upward smoothly: Drive through the hands and extend the elbows until the bar returns to the start position.
  6. Finish with control: Lock out cleanly without letting the shoulders roll forward or the wrists collapse back.
Form checkpoint: Think “tuck, lower, press, lock out.” If your elbows flare early or the wrists bend too much, reduce the load and tighten your setup.

Pro Tips & Common Mistakes

  • Keep the elbows close: Tucked elbows increase triceps contribution and reduce unnecessary shoulder stress.
  • Use a controlled eccentric: Lowering too fast often leads to chest bounce and loss of pressing tension.
  • Do not grip too narrow: A grip that is excessively close can stress the wrists and elbows instead of helping the triceps.
  • Press in a smooth bar path: The bar should move in a controlled line, not drift wildly toward the face or stomach.
  • Do not let the wrists fold back: Keep them stacked and strong throughout the rep.
  • Avoid flaring at lockout: Finish by extending the elbows, not by losing shoulder position.
  • Use full-body stability: Keep the feet planted and upper back tight to create a stronger press.

FAQ

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

The triceps are the primary movers. The chest and front delts assist, but the close grip and tucked elbows shift more emphasis toward elbow extension and arm strength.

Is an EZ-bar better than a straight bar for close-grip bench press?

For some lifters, yes. The angled handles can feel more natural on the wrists and elbows, especially during close-grip pressing. The best option is the one you can control safely and comfortably.

Where should I lower the bar?

Usually toward the lower chest or upper sternum, while keeping the elbows tucked and the shoulders stable. The exact touch point can vary slightly based on limb length and grip position.

Can I use this exercise for triceps size?

Yes. It is excellent for building triceps mass when programmed in moderate rep ranges with progressive overload and solid control.

Should beginners use this movement?

Beginners can use it, but only after learning basic bench press setup, bar control, and safe pressing mechanics. Start light and prioritize technique over load.

Disclaimer: This content is for informational and educational purposes only and is not medical advice. Use proper technique, train within your limits, and seek qualified coaching or medical guidance when needed.

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