Instructions

1

Lie flat on a weight bench with feet firmly planted on the floor, back flat against the bench, and head supported. Position body symmetrically with shoulders retracted and depressed.

2

Grip the curved barbell with hands slightly wider than shoulder-width apart, palms facing downward. Lift the barbell from the rack and hold it directly above the chest with arms fully extended.

3

Lower the barbell in a controlled manner by bending the elbows, allowing them to track at approximately 45 degrees from the body. Descend until the barbell reaches approximately mid-chest level or slightly below, creating a stretch in the pectoral muscles.

4

Press the barbell back to the starting position by extending the elbows and contracting the pectoral muscles. Exhale during the pressing movement, maintaining control throughout the concentric phase until arms are nearly fully extended.

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

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

Common Mistakes

Using excessive momentum to swing the EZ Barbell rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.

Pro Tips

To maximize the EZ Barbell Close Grip Bench Press , actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

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.

Exercise Variations

Dumbbell EZ Barbell Close Grip Bench Press
Cable EZ Barbell Close Grip Bench Press
Banded EZ Barbell Close Grip Bench Press

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