Close-grip EZ-bar bench press
The close-grip EZ-bar bench press is an effective exercise targeting the chest, shoulders, and triceps. This move is an ideal choice for strength and muscle building and is perfect for those looking to maximize their upper body development. The EZ-bar is preferred for this exercise as it allows for a greater range of motion and places less strain on the wrists and elbows.
This exercise is often performed as part of a complex of movements such as pull-overs or skullcrushers, where it can help to add an extra challenge to your workout. The close-grip EZ-bar bench press is an incredibly versatile exercise that can be used to target all areas of the upper body. It requires a greater level of control and stability than a traditional bench press and can help to improve overall strength and power.
The exercise can be performed using a range of weights, from light to heavy, making it suitable for all levels of fitness. It's important to pay attention to your form when performing this exercise, as incorrect technique can lead to injury. To ensure accuracy, start with a lighter weight and focus on getting the movement right before progressing to heavier weights.
The close-grip EZ-bar bench press is a great exercise for building strength and muscle, and can be an effective addition to any upper body routine.
Type:
Strength
Muscles Used:
Chest
Level:
Intermediate
Equipment:
E-Z Curl Bar
Benefits Of This Exercise
- The close-grip EZ-bar bench press is an effective substitute for the traditional bench press when done with light to moderate weights
- This exercise is beneficial for building the chest, triceps, and shoulders
- The EZ-bar provides a greater range of motion and places less strain on the wrists and elbows
- It is an ideal choice for strength and muscle building, and can be incorporated into an upper-body complex for an extra challenge
- The exercise can be done with a range of weights, making it suitable for all levels of fitness
- It is important to pay attention to form to avoid injury
- The close-grip EZ-bar bench press is a great way to build strength and muscle and can be an effective addition to any upper body routine
Step by Step Instructions For Close-grip EZ-bar bench press
- Lie on a flat bench with an EZ bar loaded to an appropriate weight.
- 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.
- Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
- Repeat.
Warm Up Tips
- Start with a lighter weight to warm up your muscles and prepare your body for the exercise.
- Lie on a flat bench with your feet planted firmly on the ground and your back pressed against the bench.
- Grip the EZ bar with a close grip, keeping your hands shoulder-width apart.
- Lift the bar off the rack and hold it straight over your torso with your elbows in, ensuring that your arms are perpendicular to the floor.
- Take a deep breath and slowly lower the bar down to your lower chest, keeping your elbows in and maintaining control throughout the movement.
- Exhale as you push the bar back up using your triceps, extending your elbows until you reach the starting position.
- Repeat the movement for the desired number of reps.
- Focus on maintaining proper form and control throughout the exercise.
- Listen to your body and adjust the weight accordingly. Start with a lighter weight and gradually increase as you become more comfortable with the movement.
- Remember to breathe properly throughout the exercise, inhaling as you lower the bar and exhaling as you push it back up.
- Warm up your muscles with some dynamic stretches or light cardio before starting the exercise to prevent injury and improve performance.
Close-grip EZ-bar bench press Safety Tips
- Start with an appropriate weight: Choose a weight that is challenging but manageable for you. Starting with a lighter weight and gradually increasing it will help you maintain proper form and avoid injury.
- Maintain proper grip: Use a narrow grip on the EZ bar, with your hands positioned slightly closer than shoulder-width apart. This will target the triceps more effectively and reduce strain on the wrists and elbows.
- Keep your elbows in: Throughout the exercise, make sure to keep your elbows close to your body. This will engage the triceps and prevent unnecessary strain on the shoulders and wrists.
- Control the movement: Lower the bar down to your lower chest in a slow and controlled manner, while maintaining tension in the muscles. Avoid bouncing the bar off your chest, as this can lead to injury.
- Breathe correctly: Inhale as you lower the bar and exhale as you push it back up. This will help stabilize your core and provide additional power during the movement.
- Focus on form: Pay attention to your body position and alignment throughout the exercise. Keep your back flat against the bench, feet planted firmly on the ground, and engage your core for stability.
- Start with lighter weights: If you’re new to this exercise, start with lighter weights to get the movement pattern right and build strength gradually. As you become more comfortable and confident, you can increase the weight.</
Incorporating Into Other Workouts
One way to incorporate the close-grip EZ-bar bench press into your workout routine is by including it as part of an upper-body complex. Here's an example of how you can structure your workout:
1. Warm up: Start with a few minutes of light cardio to get your blood flowing and warm up your muscles.
2. Compound movement: Begin with a compound movement such as the bench press or push-ups to target your chest, shoulders, and triceps. Perform 3 sets of 8-12 reps with a moderate weight.
3. Close-grip EZ-bar bench press: After completing your compound movement, move on to the close-grip EZ-bar bench press. Load the EZ-bar with a weight that allows you to perform 3 sets of 8-12 reps with proper form. Focus on keeping your elbows in and lowering the bar to your lower chest. Use your triceps to push the bar back up to the starting position.
4. Upper-body complex: To challenge your muscles even further, incorporate the close-grip EZ-bar bench press into an upper-body complex. Pair it with exercises such as pull-overs, skullcrushers, or bent-over rows. Perform each exercise back-to-back without resting in between. Aim for 3 sets of 8-12 reps for each exercise in the complex.
5. Additional upper-body exercises: To further target your chest, triceps, and shoulders, include additional exercises such as dumbbell flyes, tricep