EZ Bar Close Grip Bench Press

EZ Bar Close Grip Bench Press Basics

Primary muscles worked: Triceps, Pecs

Synergist Muscles: Deltoids

Mechanics: Compound

Equipment: EZ Bar and Flat Bench

How To Perform The EZ Bar Close Grip Bench Press

• To perform the EZ Bar close grip bench press, lay with your back flat on the bench.
• Next, unrack the EZ Bar while utilizing an overhand grip. Your hands should be positioned straight above your shoulder joint.
• Now, center the bar over your chest.
• Once in this position, begin the lift by lowering the bar down towards your chest bending at your elbows.
• Once the bar contacts your chest, begin pushing the weight up by extending your arms until they reach full extension. This motion will require greater utilization of the triceps muscles than the traditional bench press.

EZ Bar Close Grip Bench Press Tips

• You should keep your arms and elbows close to the sides of their body throughout the lift.

EZ Bar Close Grip Bench Press and Sports 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.