EZ Barbell Decline Close grip Face Press exercise animation (Hombre)

EZ Barbell Decline Close grip Face Press

Músculo objetivo
Triceps Brachii
Músculos sinergistas
Brachialis, Brachioradialis
Equipamiento
EZ Barbell
Parte del cuerpo
Upper Arms
Tipo
Strength

The EZ barbell decline close grip face press is a triceps-focused pressing exercise performed on a decline bench with an EZ bar. It primarily targets the triceps brachii, with the brachialis and brachioradialis assisting, and the close grip plus face-bound bar path emphasizes the long head of the triceps for added arm size and lockout strength.

Cómo hacer el EZ Barbell Decline Close grip Face Press

  1. 1Set a bench to a slight decline and lie back with your feet secured under the leg pads, keeping your head supported.
  2. 2Take a close grip on the EZ bar, hands inside shoulder-width on the angled sections so your wrists sit comfortably and your palms face your feet.
  3. 3Unrack or lift the bar and hold it locked out over your upper chest with your elbows tucked close to your torso.
  4. 4Lower the bar under control toward your forehead or just above your eyes, keeping your elbows pointing forward and tracking close to your sides.
  5. 5Pause briefly when the bar is near your face without letting your elbows flare outward.
  6. 6Press the bar back up by extending your elbows, driving toward the starting position until your arms are fully locked out.
  7. 7Squeeze your triceps at the top, then repeat for your target reps.
  8. 8Complete your set and re-rack or set the bar down safely with control.

Consejos de técnica

  • Keep your elbows tucked and pointing forward throughout the movement so the triceps long head does the work instead of the shoulders.
  • Use a controlled tempo on the way down — lowering toward the face on a decline is unforgiving if the bar drifts, so own the eccentric.
  • Keep your wrists stacked over your forearms on the angled EZ grip rather than letting them bend back under load.
  • Have a spotter or set safety pins, since the bar travels toward your face and you cannot easily dump it on a decline.
  • Start lighter than you would on a flat close grip press until the bar path over your face feels secure.

Errores comunes

  • Flaring the elbows out to the sides, which shifts load off the triceps onto the shoulders and weakens the lockout.
  • Lowering the bar too fast or losing control near the face, a real injury risk since the bar tracks over your head.
  • Letting the wrists bend backward under load, which strains the wrist joints and reduces pressing power.
  • Going too heavy and shortening the range of motion, so the triceps never fully lengthen or contract.
  • Bouncing the bar off the lockout instead of pausing and pressing, which cuts tension on the triceps.

Preguntas frecuentes

What muscles does the EZ barbell decline close grip face press work?

It primarily works the triceps brachii, with the brachialis and brachioradialis acting as synergists. The close grip and face-bound bar path place extra emphasis on the long head of the triceps.

How close should my grip be on the EZ bar?

Grip the EZ bar inside shoulder-width on the angled sections, keeping your hands close enough to load the triceps but wide enough that your wrists stay comfortable and pain-free.

Is the EZ barbell decline close grip face press good for beginners?

It can work for beginners, but because the bar travels toward your face on a decline, start with light weight, prioritize control, and use a spotter or safety pins until the movement feels secure.

What is a good alternative to the EZ barbell decline close grip face press?

Good triceps-focused alternatives include the EZ bar lying triceps extension (skullcrusher) and the flat close grip bench press, both of which load the triceps with a similar elbow-extension pattern.

How many sets and reps should I do?

For triceps size and strength, 3 to 4 sets of 8 to 12 reps with controlled form is a sensible default. Keep the weight manageable so the bar path over your face stays safe.

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