Close-Grip EZ-Bar Press
The Close-Grip EZ-Bar Press is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Triceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.
How to Close-Grip EZ-Bar Press
- 1
Lie on a flat bench with an EZ bar loaded to an appropriate weight.
- 2
Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
- 3
Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- 4
Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
- 5
Repeat.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Close-Grip EZ-Bar Press work?
The Close-Grip EZ-Bar Press primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.
Is the Close-Grip EZ-Bar Press good for beginners?
Yes, the Close-Grip EZ-Bar Press is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Close-Grip EZ-Bar Press?
You need e-z curl bar to perform the Close-Grip EZ-Bar Press. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.