Triceps
Close Grip EZ Bar Press
The Close Grip EZ Bar Press is a strength exercise with an EZ bar for your triceps. Share of the load in the Zulta muscle model: mid chest 27%, triceps (lateral head) 15% and front delts 13%.
Also known as: ez close grip press
How to do it
- Lie on a flat bench holding an EZ bar on the inner angled grips.
- Plant your feet and set your shoulder blades back and down.
- Start with the bar over your shoulders and your arms straight.
- Lower the bar to your lower chest, keeping the elbows close to your body.
- Press back up to straight arms.
Tips
- The angled grips let the wrists sit in a more natural position than a straight bar.
- Keep the elbows under the bar rather than flared.
Common mistakes
- Letting the bar drift toward the neck.
- Flaring the elbows out at the bottom.
- Arching the lower back to lift more.
Muscles worked by the Close Grip EZ Bar Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A narrow grip or lockout range raises triceps demand (Lehman 2005). Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Close Grip EZ Bar Press alternatives
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Close Grip EZ Bar Press work?
Mainly the mid chest and triceps (lateral head). The front delts, upper chest, triceps (medial head), lower chest and triceps (long head) assist.
Is the Close Grip EZ Bar Press good for beginners?
Yes. The Close Grip EZ Bar Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Close Grip EZ Bar Press?
For example the Board Press, Close Grip Bench Press and Close Grip Floor Press. They train mostly the same muscles, some with different equipment.
How do you make the Close Grip EZ Bar Press harder?
Add weight or reps, or move on to the Board Press and Close Grip Floor Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.