Press De Banca Cerrado Con Barra EZ

tríceps brazos superiores barra EZ

Aprende cómo hacer el Press De Banca Cerrado Con Barra EZ con la forma y técnica correcta. Este ejercicio de barra EZ trabaja principalmente tu Tríceps, con énfasis secundario en Pecho, Hombros.

Demostración del ejercicio Press De Banca Cerrado Con Barra EZ mostrando la forma correcta

Cómo Hacer el Press De Banca Cerrado Con Barra EZ

Sigue estos pasos para realizar el Press De Banca Cerrado Con Barra EZ con la forma correcta:

1Recuéstate en un banco con los pies apoyados en el suelo y la espalda pegada al banco.
2Sujeta la barra EZ con agarre cerrado, con las manos al ancho de los hombros y las palmas mirando al frente.
3Saca la barra del soporte y sostenla justo encima del pecho con los brazos extendidos.
4Baja la barra lentamente hacia el pecho manteniendo los codos cerca del cuerpo.
5Haz una breve pausa cuando la barra toque el pecho.
6Empuja la barra hasta la posición inicial extendiendo por completo los brazos.
7Repite durante el número de repeticiones indicado.

Músculos Trabajados en Press De Banca Cerrado Con Barra EZ

Principal

tríceps

Secundario

pechohombros

Detalles del Ejercicio

Equipo: barra EZ
Parte del Cuerpo: brazos superiores
Categoría: Principal

Músculos y Anatomía

The EZ-bar close-grip bench press trains the triceps, anterior deltoids, and pectoralis major through a pressing motion with a narrow grip on the cambered (EZ) bar. The EZ-bar's angled grip sections allow a semi-pronated or semi-supinated wrist position, which reduces the wrist discomfort that a straight-bar close-grip press causes for many people. Because the grip is narrow, elbow flare is minimized, which shifts the press from a chest-dominant to a triceps-dominant movement. The triceps must fully extend the elbow against the barbell's weight — making this one of the best loaded triceps exercises available.

Consejos Pro para Mejores Resultados

1Grip the inner angled portion of the EZ-bar to get the neutral-ish wrist position. The grip width should place your elbows about 6–8 inches apart at the bottom — close enough to emphasize triceps, wide enough to avoid extreme wrist torque.
2Tuck the elbows at approximately 45 degrees from the torso on the descent — not flared wide (which recruits chest) and not completely tucked to the ribs (which creates unnecessary shoulder impingement).
3Lower the bar to the lower chest or upper abdomen — not to the clavicle as in a wide-grip bench. The lower landing point keeps the elbows from flaring and positions the triceps optimally for the press.

Errores Comunes que Debes Evitar

✗ Elbows flaring out wide

Corrección: This turns the close-grip press into a regular bench press. Actively keep elbows tucked at 45 degrees from the torso. If the elbows won't stay in, you're gripping too wide.

✗ Bouncing the bar off the chest

Corrección: Touch the chest lightly and press — no bounce. Bouncing compresses the sternum and uses elastic rebound energy rather than triceps force.

✗ Gripping so close the wrists are bent awkwardly inward

Corrección: The EZ-bar's angled grips should naturally solve this, but if the inner grip still causes wrist discomfort, move one grip position outward.

✗ Not using a spotter or safety stops

Corrección: The close-grip press can fail suddenly when the triceps reach failure. Always use safety bars or have a spotter when training near max effort.

Cómo Programar el Press De Banca Cerrado Con Barra EZ

Series y Repeticiones

3–4 sets of 6–12 reps. The EZ-bar close-grip bench is a loaded compound triceps exercise that allows heavier loading than isolation exercises. Use 6–8 reps for strength, 10–12 for hypertrophy.

Frecuencia

1–2 times per week on push or arm days.

Dónde Colocarlo en tu Entrenamiento

Use as the first or second triceps exercise after your primary pressing movement (bench press, overhead press). It can also replace barbell close-grip bench press for people with wrist discomfort.

Cómo Progresar

Add 5 lbs every 2 weeks. Progress will be faster than isolation triceps exercises because this compound movement allows more loading.

Variaciones y Alternativas

Barbell Close-Grip Bench Press

Straight bar version. Allows the heaviest loading of any close-grip press variation. May cause wrist discomfort for some people — the EZ-bar version is the solution.

Smith Machine Close-Grip Press

Fixed bar path removes stabilization demand. Allows very heavy loading safely without a spotter and is a useful option for training to failure.

Close-Grip Push-Up

Bodyweight version. Lower loading but excellent for patterns, warm-up, or training without equipment. Progressively loaded by elevating the feet or adding a vest.

Ejercicios Relacionados

Preguntas Frecuentes

What muscles does the Press De Banca Cerrado Con Barra EZ work?

The Press De Banca Cerrado Con Barra EZ primarily targets your Tríceps. Secondary muscles worked include Pecho, Hombros. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Press De Banca Cerrado Con Barra EZ?

The Press De Banca Cerrado Con Barra EZ requires barra ez. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Press De Banca Cerrado Con Barra EZ with proper form?

Start by recuéstate en un banco con los pies apoyados en el suelo y la espalda pegada al banco.. Sujeta la barra EZ con agarre cerrado, con las manos al ancho de los hombros y las palmas mirando al frente. Saca la barra del soporte y sostenla justo encima del pecho con los brazos extendidos. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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