Close Grip Ez Bar Press

What is Close-Grip EZ-Bar Press? Close-grip EZ-bar press is a strength training exercise that targets the triceps muscles. It involves using an EZ-barbell with a narrow grip to perform a pressing movement, primarily focusing on the triceps while also engaging the chest and shoulders.

Tutorial

1. Start by lying flat on a bench with your feet firmly planted on the ground.
2. Grip the EZ-bar with your hands closer together than shoulder-width apart, palms facing away from you.
3. Lift the barbell off the rack and position it directly above your chest with your arms extended.
4. Lower the barbell towards your chest while keeping your elbows close to your body.
5. Press the barbell back up to the starting position by fully extending your arms.
6. Repeat for the desired number of repetitions.

Common Mistakes

• Using too much weight, leading to improper form and potential injury.

• Allowing the elbows to flare out, which shifts the focus away from the triceps. - Bouncing the bar off the chest instead of controlling the movement.

• Arching the back excessively, which can strain the lower back.

Tips for Better Results

• Focus on controlled movements throughout the exercise.

• Squeeze the triceps at the top of the movement for maximum contraction. - Keep your elbows tucked in close to your body.

• Use a spotter, especially when lifting heavy weights.

Muscles Worked The close-grip EZ-bar press primarily targets the triceps brachii muscles, specifically the long head. Additionally, it also engages the chest muscles (pectoralis major) and the anterior deltoids. The triceps are responsible for extending the elbow joint, making this exercise effective for building strength and muscle mass in the triceps.