Close Grip EZ Bar Bench Press

The close grip EZ bar bench press is a compound pressing exercise performed lying on a flat bench with a narrow grip on an EZ curl bar. The angled handles of the EZ bar reduce wrist strain compared to a straight bar while the narrow grip shifts emphasis onto the triceps, with the chest and anterior deltoids working as secondary movers. It is a staple triceps-building movement for lifters who want a heavier, bar-loaded pressing option alongside isolation work like pushdowns.

Muscles Targeted

• Primary: Triceps brachii
• Secondary: Pectoralis major (sternal head), anterior deltoids
• Tertiary: Forearms, core stabilizers

Starting Position

Lie flat on a bench with your feet planted firmly on the floor and your eyes positioned directly under the bar. Grip the EZ bar at the angled inner handles, hands roughly shoulder-width apart or slightly narrower, palms facing your feet. Unrack the bar and hold it directly over your chest with your arms fully extended before beginning the first rep.

Execution Steps

1. Unrack the bar and position it over your chest with your arms fully extended
2. Lower the bar in a controlled path toward your lower chest, keeping your elbows tucked close to your torso
3. Track your elbows at roughly a 30 to 45-degree angle from your body, not flared out to the sides
4. Touch the bar lightly to your chest without bouncing it off your body
5. Press the bar back up by driving through your triceps and extending your elbows
6. Stop just short of a hard lockout at the top to keep tension on the triceps
7. Repeat for the desired number of reps, using a spotter for heavier loads

Form Cues

• Keep your elbows tucked close to your sides throughout the lift, not flared like a wide-grip bench press
• Drive through your palms and press the bar toward the ceiling rather than simply extending your arms
• Keep your shoulder blades retracted and pinned to the bench for a stable base
• Keep your wrists straight and stacked over your elbows to avoid strain
• Control the descent; don't let the bar drop quickly toward your chest

Common Mistakes

• Gripping too narrow: An excessively tight grip increases wrist strain without added triceps benefit. Keep your hands shoulder-width or only slightly narrower.
• Flaring the elbows: Letting the elbows drift outward shifts stress toward the shoulders and reduces triceps involvement. Keep the elbows tucked.
• Bouncing the bar off the chest: This reduces muscle tension and increases injury risk. Lower with control and press deliberately.
• Locking out aggressively: Snapping the elbows straight at the top can strain the joint. Extend with control, especially on heavier sets.
• Using too much weight: Excess load often causes the grip to widen or the elbows to flare. Choose a weight that lets you keep elbows tucked throughout.

Variations

• Close grip dumbbell bench press: Uses dumbbells for greater range of motion and independent arm stabilization
• Close grip barbell bench press: A straight-bar substitute using the same narrow grip and elbow path
• Incline close grip EZ bar bench press: Performed on an incline bench to shift emphasis toward the upper chest and front delts
• Close grip floor press: Performed lying on the floor, limiting range of motion and reducing shoulder strain

Tips for Progression

• Master the standard-grip bench press before specializing in the close-grip variation
• Increase weight in small increments (2.5-5 pounds per side) once you can complete all sets with tucked elbows
• Add a brief pause at the chest to build strength out of the bottom position
• Progress to close grip floor presses or dumbbell variations to address strength imbalances between arms

Training Notes

Include the close grip EZ bar bench press 1-2 times per week as a triceps-focused pressing movement, typically for 3-4 sets of 6-10 reps. Rest 90-120 seconds between sets given the compound nature of the lift. It fits well early in a push or triceps-focused session, or as a secondary pressing movement after a primary chest exercise.