Ez Barbell Decline Close Grip Face Press
Learn how to do the Ez Barbell Decline Close Grip Face Press with proper form and technique. This ez barbell exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Ez Barbell Decline Close Grip Face Press
Follow these steps to perform the Ez Barbell Decline Close Grip Face Press with correct form:
- 1Lie on a decline bench with your head lower than your feet.
- 2Grasp the ez barbell with a close grip, palms facing each other.
- 3Extend your arms straight up above your chest, keeping your elbows close to your body.
- 4Lower the barbell towards your forehead by bending your elbows.
- 5Pause for a moment, then press the barbell back up to the starting position.
- 6Repeat for the desired number of repetitions.
Ez Barbell Decline Close Grip Face Press Muscles Worked
Primary
Secondary
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 Barbell Decline Close Grip Face 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
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
ez barbell seated triceps extension
ez-bar close-grip bench press
ez barbell decline triceps extension
ez bar lying close grip triceps extension behind head
ez barbell incline triceps extension
ez barbell jm bench press
Frequently Asked Questions
What muscles does the Ez Barbell Decline Close Grip Face Press work?
The Ez Barbell Decline Close Grip Face 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 Barbell Decline Close Grip Face Press?
The Ez Barbell Decline Close Grip Face 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 Barbell Decline Close Grip Face Press with proper form?
Start by Lie on a decline bench with your head lower than your feet. Grasp the ez barbell with a close grip, palms facing each other. Extend your arms straight up above your chest, keeping your elbows close to your body. 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 Barbell Decline Close Grip Face 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 Barbell Decline Close Grip Face 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 Barbell Decline Close Grip Face Press best for?
The Ez Barbell Decline Close Grip Face 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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