Close-Grip EZ-Bar Press
Performed with a close (narrow) grip to shift emphasis, this variation primarily targets your Triceps, with support from Chest, Shoulders. It requires barbell and is best suited to beginner lifters.
Beginner level · Equipment: Barbell · Compound · Push
Primary muscles: Triceps Secondary muscles: Chest, Shoulders
How to perform Close-Grip EZ-Bar Press
- Step 1. Lie on a flat bench with an EZ bar loaded to an appropriate weight.
- Step 2. 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.
- Step 3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- Step 4. Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
- Step 5. Repeat.
Frequently asked questions
Which muscles does the close-grip EZ-bar press primarily target?
This exercise is an isolation movement that focuses almost exclusively on the triceps brachii. The narrow grip and bar path minimize chest involvement compared to a standard bench press.
How wide should my hands be on the EZ-bar?
Place your hands on the innermost curves of the bar, roughly shoulder-width apart or slightly narrower. Avoid a grip that is too tight, as this can cause unnecessary strain on the wrists.
What is a common form mistake to avoid during this lift?
Flaring the elbows out excessively shifts the tension away from the triceps and onto the shoulders. Keep your elbows tucked close to your torso throughout the entire range of motion.
What is a good alternative if the EZ-bar causes wrist discomfort?
Dumbbell close-grip presses are an effective alternative that allows for a neutral grip. This modification reduces joint torque while still providing a similar stimulus to the triceps.
How should I program this exercise for muscle growth?
Perform 3 to 4 sets of 8 to 12 repetitions to maximize metabolic stress and hypertrophy. This movement works well as a secondary lift following heavy compound pressing.
Sample sets & reps for Close-Grip EZ-Bar Press
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Dips — bodyweight
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
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