Instructions:
- 1Lie down on a flat bench with your feet on the floor.
- 2Grab the EZ bar from the rack and hold it above your chest, hands closer than shoulder width.
- 3Lower the bar towards your middle chest.
- 4Push bar back up to the starting position by straightening your arms.
- 5Hold for a moment at the top, then repeat.
Tips:
- Try not to arch your back. Keep it flat on the bench.
- Keep your elbows close to your body throughout the exercise.
- Avoid locking your elbows at the top of the movement.
- Focus on contracting and isolating the triceps when lifting the barbell.
EZ-Bar Close-Grip Bench Press: A Comprehensive Guide
The EZ-bar close-grip bench press is an effective upper body exercise that primarily targets the triceps brachii, making it an excellent addition to any strength training routine. This exercise not only enhances your pressing strength but also contributes to overall upper arm development.
Often referred to as the EZ-bar close grip chest press or even the EZ curl close grip bench press, this move utilizes an EZ barbell, which is designed to accommodate a more natural grip, reducing strain on the wrists during the lift.
Benefits of the EZ-Bar Close-Grip Bench Press
- Increased Triceps Strength: This exercise effectively isolates the triceps, leading to greater strength and growth in the upper arms.
- Enhanced Muscle Definition: Regularly incorporating the close-grip bench press can lead to improved muscle definition and aesthetics in your arms.
- Improved Stability: By focusing on a narrower grip, the close-grip bench press helps to promote better stability during pressing movements.
How to Perform the EZ-Bar Close-Grip Bench Press
To perform this exercise correctly, follow these steps:
- Lie down on a bench, securing your feet on the ground.
- Grip the EZ bar with your hands about shoulder-width apart.
- Lower the bar to your chest while keeping your elbows close to your body.
- Press the bar back up to the starting position, focusing on engaging your triceps throughout the movement.
Tips for Effectiveness
- Ensure your grip is neither too wide nor too narrow to maximize the engagement of your triceps.
- Maintain a controlled movement, avoiding bouncing the bar off your chest.
- Consider varying the tempo of your lifts to challenge your muscles in different ways.
In summary, the EZ-bar close-grip bench press is an effective exercise designed to enhance triceps strength and definition. With proper form and consistent practice, this exercise can lead to noticeable improvements in your upper body strength and overall muscle aesthetics.