EZ-bar Close-Grip Bench Press exercise animation (Female)

EZ-bar Close-Grip Bench Press

Target muscle
Triceps Brachii
Synergist muscles
Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Equipment
EZ Barbell
Body part
Upper Arms
Type
Strength

The EZ-bar close-grip bench press is a flat-bench pressing movement that primarily targets the triceps brachii, with the front deltoids and both the upper and lower chest assisting. The angled grips of the EZ bar sit easier on the wrists than a straight bar, making it a popular choice for building pressing lockout strength and triceps mass.

How to do the EZ-bar Close-Grip Bench Press

  1. 1Lie flat on the bench with your eyes roughly under the bar. Plant your feet on the floor and pull your shoulder blades down and together against the bench.
  2. 2Grip the inner angled section of the EZ bar so your hands sit about shoulder-width or slightly narrower, with your wrists stacked over your forearms.
  3. 3Unrack the bar and hold it locked out directly over your chest with your arms fully extended.
  4. 4Lower the bar under control toward your lower chest or sternum, keeping your elbows tucked close to your torso rather than flared out.
  5. 5Let the bar lightly touch your chest without bouncing, pausing briefly while keeping your upper back tight.
  6. 6Press the bar back up by driving through your triceps until your arms are fully extended again.
  7. 7Complete your reps, then re-rack the bar safely with control.

Form tips

  • Keep your elbows tucked close to your sides through the whole rep so the triceps stay loaded and your shoulders are protected.
  • Use the angled grips of the EZ bar to keep your wrists neutral and pain-free instead of forcing them flat.
  • Don't grip so narrow that your hands touch; a roughly shoulder-width or slightly narrower hold keeps the bar stable and the wrists safe.
  • Use a spotter or set the safety arms in a rack whenever you press near your limit, since the narrow grip makes the bar harder to control.

Common mistakes

  • Gripping too narrow with hands almost touching, which makes the bar unstable and strains the wrists.
  • Flaring the elbows out wide, which shifts load off the triceps and onto the shoulder joint, raising injury risk.
  • Bouncing the bar off the chest to drive it up, which removes triceps tension and can bruise the sternum.
  • Letting the wrists bend backward under the load instead of keeping them stacked over the forearms, which strains the joint.

Frequently asked questions

What muscles does the EZ-bar close-grip bench press work?

It primarily works the triceps brachii, with the front deltoids and both the upper (clavicular) and lower (sternal) chest acting as synergists. The close grip shifts more of the work onto the triceps than a standard bench press.

How narrow should my grip be?

Aim for about shoulder-width or slightly narrower, using the inner angled grips of the EZ bar. Going too narrow makes the bar unstable and stresses the wrists without adding triceps work.

What is the difference between this and a regular bench press?

The narrower grip on the close-grip version keeps your elbows tucked and makes the triceps the main mover, while a standard wider-grip bench press emphasizes the chest more.

Why use an EZ bar instead of a straight bar?

The EZ bar's angled grips let your wrists stay in a more neutral position during the close hold, which is often more comfortable than the flat-wrist position a straight bar forces at a narrow grip.

Is it safe to do without a spotter?

Pressing near your limit without help is risky, and the narrow grip makes the bar harder to balance. Use the safety arms in a rack or have a spotter ready whenever you lift heavy.

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