Close-Grip EZ-Bar Press
How to do the Close-Grip EZ-Bar Press
- 1
Lie on a flat bench with an EZ bar loaded to an appropriate weight.
- 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.
- 3
Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- 4
Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
- 5
Repeat.
How to program the Close-Grip EZ-Bar Press
Sets and reps
As a compound movement, the Close-Grip EZ-Bar Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Close-Grip EZ-Bar Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Close-Grip EZ-Bar Press work?
The Close-Grip EZ-Bar Press primarily targets the Triceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Close-Grip EZ-Bar Press?
You need E-Z Curl Bar. Difficulty level: Beginner.
How many sets and reps of the Close-Grip EZ-Bar Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
