GymPlan AIClose-Grip EZ-Bar Press
Close-Grip EZ-Bar Press is a beginner compound barbell exercise that mainly works your triceps, with help from your chest and shoulders.
How to do the close-grip ez-bar 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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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What muscles does the close-grip ez-bar press work?
It mainly works your triceps; your chest and shoulders assist.
How many sets and reps of close-grip ez-bar press should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the close-grip ez-bar press good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.