Close-Grip EZ-Bar Bench Press
A narrow-grip bench press on the inner handles of an EZ bar, whose angled grip spares the wrists while the tucked elbows keep the triceps doing most of the work.
Primary muscles
- Triceps
Secondary muscles
- Chest (Pectoralis Major)
- Front Delts
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench with feet planted, holding an EZ bar on the inner angled grips straight over the chest.
Tuck the elbows in toward the ribs.
Lower the bar to the lower chest.
Touch lightly without bouncing.
Press back up to lockout, keeping the elbows in.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Elbows in
Wrists stacked over elbows
Squeeze the lockout
Common mistakes
Flaring the elbows
Bouncing the bar off the chest
Lowering to the neck
Safety notes
There are no safety arms on a free EZ bar; use a spotter or a load you can always press.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.