EZ-Bar Close-Grip Bench Press

Body region

• Arms
• Chest

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Anconeus

Holds

• Serratus Anterior

Equipment

• EZ Bar
• Flat Bench

Technique

1. Sit at the end of a flat bench with an EZ-bar resting on your thighs, hands on the inner angled grips.
2. Lie back and press the bar up over your chest.
3. Keeping your elbows close to your sides, lower the bar to your lower chest.
4. Press back up, finishing with straight elbows.

Cues

• Let the elbows travel along your ribs, not out to the sides.
• Keep the wrists stacked over the forearms.
• Use a spotter or rack-height safeties when pressing heavy.

Common mistakes

• Flaring the elbows wide, which turns it into a chest press.
• Lowering the bar toward the neck.
• Bouncing the bar off the chest.

Alternatives

• Close-Grip Bench Press
• Smith Machine Close-Grip Bench Press