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

Learn how to perform the EZ-Bar Close-Grip Bench Press with proper form to build stronger triceps, improve pressing strength, and reduce elbow flare. Includes setup, execution, sets and reps by goal, common mistakes, FAQs, and recommended equipment.

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

Triceps Strength

EZ-Bar Close-Grip Bench Press

Intermediate EZ Curl Bar + Flat Bench Strength / Hypertrophy / Pressing Control

The EZ-Bar Close-Grip Bench Press is a compound pressing movement that emphasizes the triceps while still training the chest and front delts. Using a narrower grip and tucked elbows shifts more work to elbow extension, making this exercise a strong choice for building upper-arm size, lockout strength, and pressing stability. The goal is to lower the EZ bar under control, keep the elbows close to the torso, and press back to lockout without flaring.

This exercise works best when the setup is tight and the bar path stays controlled. Compared with a standard bench press, the narrower grip reduces chest dominance and increases triceps demand. The EZ bar can also feel more comfortable on the wrists for lifters who do not enjoy a straight-bar close-grip press.

Safety tip: Keep your wrists stacked, elbows tucked, and shoulders stable on the bench. Do not bounce the bar off the chest or let the elbows flare aggressively at the bottom. If shoulder, wrist, or elbow discomfort appears, reduce the load and tighten your setup.

Quick Overview

Body Part	Triceps
Primary Muscle	Triceps brachii
Secondary Muscle	Chest (pectoralis major), anterior deltoids, forearm stabilizers
Equipment	EZ curl bar, weight plates, flat bench, collars, rack preferred
Difficulty	Intermediate

Sets & Reps (By Goal)

Muscle growth: 3–4 sets × 8–12 reps with controlled tempo and 60–90 sec rest
Strength: 4–5 sets × 4–6 reps with heavier load and 2–3 min rest
Technique practice: 2–3 sets × 8–10 reps with moderate weight and strict form
Accessory for bench press: 3–4 sets × 6–10 reps after main pressing work

Progression rule: Increase the load only when you can control the eccentric, keep the elbows tucked, and reach lockout without shifting the wrists or shoulders out of position.

Setup / Starting Position

Set the bench and bar: Position yourself on a flat bench with the EZ bar racked securely above eye level.
Choose a close, comfortable grip: Hold the angled portions of the EZ bar with hands slightly narrower than shoulder width.
Plant your feet: Keep both feet flat on the floor for total-body stability.
Retract the shoulders: Pull the shoulder blades back and down into the bench to create a solid base.
Unrack carefully: Start with the bar above the upper chest or shoulder line, wrists stacked over forearms.

Tip: Your grip should be narrow enough to emphasize the triceps, but not so narrow that your wrists collapse inward or the movement becomes uncomfortable.

Execution (Step-by-Step)

Lower the bar under control: Bend the elbows and bring the EZ bar down toward the lower chest or upper sternum.
Keep elbows tucked: Let the elbows track close to the torso instead of flaring wide like a chest-dominant bench press.
Pause briefly if needed: Stay tight at the bottom without bouncing the bar off the chest.
Press upward smoothly: Drive the bar back up by extending the elbows and maintaining a stable shoulder position.
Finish at lockout: Reach full elbow extension with control, then begin the next rep without losing posture.

Form checkpoint: The bar should travel in a controlled path from above the shoulders down to the lower chest, then back up to lockout. If the elbows flare hard or the wrists bend back excessively, reduce the weight and reset your grip.

Pro Tips & Common Mistakes

Use the EZ bar angles wisely: Choose the grip angle that feels strongest and most natural on your wrists.
Do not grip too narrow: An ultra-narrow grip often creates wrist strain and unstable pressing mechanics.
Keep the elbows close: Tucked elbows increase triceps loading and improve joint position.
Control the lowering phase: The eccentric should be smooth, not rushed or dropped.
Avoid bouncing: Letting the bar crash into the chest removes tension and increases injury risk.
Stay tight through the upper back: Shoulder blade stability helps keep the press efficient and safe.
Do not overarch: A small natural arch is fine, but excessive arching turns the exercise into something different.

FAQ

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

The main target is the triceps. The chest and front delts assist, while the upper back and forearms help stabilize the bar.

Is the EZ bar better than a straight bar for close-grip pressing?

For some lifters, yes. The angled grip of the EZ bar can feel more comfortable on the wrists and elbows, especially during narrow-grip pressing.

How narrow should my grip be?

Usually slightly narrower than shoulder width works best. Go narrow enough to emphasize the triceps, but not so narrow that your wrists collapse or your elbows feel stressed.

Can beginners do this exercise?

Beginners can use it, but they should start light and learn how to keep the elbows tucked and shoulders stable. If control is poor, machine or dumbbell triceps work may be easier at first.

Where should the bar touch on the way down?

In most cases, the bar should lower toward the lower chest or upper sternum. The exact touch point may vary slightly based on limb length and grip width.

Recommended Equipment (Optional)

EZ Curl Bar — the main tool for performing the exercise with a wrist-friendly angled grip
Olympic Weight Plates — lets you load the bar progressively for strength and muscle growth
Flat Weight Bench — provides the stable base needed for safe and consistent pressing
Barbell Collars — helps secure the plates and keeps loading balanced during each set
Wrist Wraps — useful for extra wrist support if close-grip pressing feels unstable under heavy loads

Tip: A bench with rack supports or a spotter makes heavy close-grip pressing much safer and easier to set up correctly.