Ez-bar Close-grip Bench Press

triceps upper arms ez barbell

Learn how to do the Ez-bar Close-grip Bench Press with proper form and technique. This ez barbell exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.

Ez-bar Close-grip Bench Press exercise demonstration showing proper form

How to Do the Ez-bar Close-grip Bench Press

Follow these steps to perform the Ez-bar Close-grip Bench Press with correct form:

1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
3Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
4Slowly lower the barbell towards your chest, keeping your elbows close to your body.
5Pause for a moment when the barbell touches your chest.
6Push the barbell back up to the starting position, fully extending your arms.
7Repeat for the desired number of repetitions.

Ez-bar Close-grip Bench Press Muscles Worked

Primary

triceps

Secondary

chestshoulders

Exercise Details

Equipment: ez barbell
Body Part: upper arms
Category: Main

Recovery & Training Frequency

Recommended Recovery Time: 1–2 days
Weekly Frequency: 2–4 sessions per week
Why: Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

Sets & Reps by Goal

Strength

Sets: 3–5
Reps: 3–6
Rest: 2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets: 3–4
Reps: 8–15
Rest: 60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets: 2–3
Reps: 15–25
Rest: 30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Ez-bar Close-grip Bench Press?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

Push / Pull / Legs

Push Day

Upper / Lower

Upper Day

Full Body

Any session

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Muscles & Anatomy

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.

Pro Tips for Better Results

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.

Common Mistakes to Avoid

✗ Elbows flaring out wide

Fix: 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

Fix: 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

Fix: 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

Fix: 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.

How to Program the Ez-bar Close-grip Bench Press

Sets & Reps

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.

Frequency

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

Where to Place It in Your Workout

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.

How to Progress

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

Variations & Alternatives

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.

Related Exercises

Frequently Asked Questions

What muscles does the Ez-bar Close-grip Bench Press work?

The Ez-bar Close-grip Bench Press primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Ez-bar Close-grip Bench Press?

The Ez-bar Close-grip Bench Press requires ez barbell. 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 Ez-bar Close-grip Bench Press with proper form?

Start by Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Ez-bar Close-grip Bench Press?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

What are the best sets and reps for the Ez-bar Close-grip Bench Press?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Ez-bar Close-grip Bench Press best for?

The Ez-bar Close-grip Bench Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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