Exercise description of the ez bar close grip bench press.  Learn about the ez bar close grip bench press with videos, pictures, and other sports information.  Also learn how the ez bar close grip bench press can improve your sports performance.

Primary muscles worked:  Triceps, Pecs

Synergist Muscles:  Deltoids

Mechanics:  Compound

Equipment:  EZ Bar and Flat Bench

How to perform the exercise:  To perform the EZ Bar close grip bench press, the athlete should lay with their back flat on a bench. Next, the athlete should unrack the EZ Bar utilizing an overhand grip. Their hands should be positioned straight above the shoulder joint. Next, the athlete should center the bar over the chest. Once in this position the athlete will begin the lift by lowering the bar down towards the chest bending at the elbows. The athlete should keep their arms and elbows close to the sides of their body. Once the athlete contacts the bar with the chest, the athlete can begin pushing the weight up until their arms reach full extension. This motion will require greater utilization of the triceps muscles than the traditional bench press.

Spotting the exercise:  The spotter should position themselves in a standing position just behind the bench the athlete is laying on. If the athlete is unable to return the weight to the upright position, the spotter should apply upward force on the bar allowing them to do so.

Sport specific application:  The EZ Bar close grip bench press is an excellent exercise for sports that require explosive pushing strength in a narrow, arms close to the body stance. Instances of this scenario in sports are, jamming a receiver in football, delivering a stiff arm in football, or throwing a punch in boxing, mixed martial arts, or other combative sports.