Instructions

1

Lie supine on a flat bench with feet firmly on the floor or bench. Position body with back flat against the bench and shoulders retracted. Grip dumbbells with neutral or slight pronated hand position at chest level, elbows bent at approximately 90 degrees.

2

Hold dumbbells at chest height with elbows slightly below shoulder level. Engage core and maintain neutral spine position. Press feet into floor for stability. Take a deep breath to prepare.

3

Lower dumbbells in a controlled manner by allowing elbows to bend, bringing weights toward chest. Maintain a slight arc in the movement pathway. Lower until dumbbells reach chest level or slightly below, keeping elbows at approximately 45-75 degrees from body. Inhale during lowering phase.

4

Press dumbbells upward and slightly inward in a controlled arc until arms are nearly fully extended at top position. Drive through chest muscles while maintaining control. Exhale during the pressing phase. Return to starting position without locking elbows at top. Repeat for desired repetitions.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTEZ Barbell

DIFFICULTYIntermediate

Overview

The EZ barbell Close Grip Bench Press is an incredibly effective Strength movement designed to fully engage the Pectoralis Major. By utilizing EZ Barbell, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Upper Arms development.

Benefits

Utilizes EZ Barbell to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Upper Arms stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your EZ Barbell setup.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the EZ Barbell.

Beginner Tips

If you are new to the EZ barbell Close Grip Bench Press, focus on mastering the movement pattern with zero weight before adding EZ Barbell.

EZ barbell Close Grip Bench Press