EZ-Bar Close Grip Bench Press
The EZ bar's angled grips let your hands sit semi-supinated, which takes the wrist twist out of close-grip pressing, the usual complaint with a straight bar and narrow hands. The bar itself is shorter and lighter, so it suits moderate-load triceps work more than max-effort pressing; save the heaviest sets for the straight-bar version.
How to do the EZ-Bar Close Grip Bench Press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and bend it toward your feet to keep the elbows in and the lats tight.
Muscles worked
Primary
Triceps · Arms
The triceps take over in the top half of the press to lock the elbows, and they do more with a closer grip.
Common mistakes
- Elbows flared to 90 degrees — this puts the shoulder in a poor position at the bottom; tuck the elbows to about 45 to 60 degrees and touch the bar on the lower chest.
- Losing shoulder blade position — the shoulder blades should be pulled back and down before the unrack and stay there; if they roll forward, the chest loses leverage.
- Bouncing off the chest — control the bar to a light touch and pause for a beat before pressing; a bounce hides how much you can actually press.
- Feet dancing around — plant the feet flat and drive them into the floor for the whole set to keep the body tight.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Bench press goes first in a chest or push session when you are strongest. Superset with a dumbbell row on the same bench for a push and pull pair, or follow it with flies for volume.
Variations and alternatives
Similar exercises
Without ez bar
Frequently asked questions
What muscles does the EZ-Bar Close Grip Bench Press work?
The EZ-Bar Close Grip Bench Press primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the EZ-Bar Close Grip Bench Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the EZ-Bar Close Grip Bench Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the EZ-Bar Close Grip Bench Press?
If you cannot do the EZ-Bar Close Grip Bench Press, try the Close Grip Barbell Bench Press, the Incline Close Grip Barbell Bench Press or the Reverse Grip Close Grip Barbell Bench Press. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the EZ-Bar Close Grip Bench Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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