EZ-bar Close-Grip Bench Press (female) – Video Exercise Guide & Tips

EZ-bar Close-Grip Bench Press (female) - Video Exercise Guide & Tips

Looking to strengthen your upper body? The Ez-Bar Close-Grip Bench Press is a fantastic exercise for women.

Watch This Exercise Video

This video exercise guide and tips will help you master the proper setup and grip, avoid common mistakes, and increase the intensity.

Whether you're a beginner or have previous injuries, we've got you covered with safety precautions and modifications.

Get ready to feel the burn and improve your strength with this effective exercise. Let's dive in!

Key Takeaways

  • The EZ-bar Close-Grip Bench Press is an effective exercise for targeting and strengthening the triceps.
  • Proper setup and technique, such as maintaining a close grip and avoiding common errors, are crucial for maximizing the benefits and safety of the exercise.
  • The EZ-bar Close-Grip Bench Press primarily targets the triceps, making it a useful exercise for building strength and size in this muscle group.
  • Beginners or individuals with injuries can modify the exercise or choose alternative exercises to ensure safety and prevent further damage.

Benefits of the Ez-Bar Close-Grip Bench Press

You'll experience increased tricep activation with the Ez-Bar Close-Grip Bench Press. This exercise offers a range of benefits that can help you achieve your fitness goals.

One of the main advantages of the Ez-Bar Close-Grip Bench Press is its ability to target and strengthen the triceps. By using a close grip on the bar, you place more emphasis on the triceps, leading to greater muscle activation and development. This can be particularly beneficial for individuals looking to build upper body strength or improve their bench press performance.

Additionally, the Ez-Bar Close-Grip Bench Press offers variations that allow for further customization and targeting of specific muscle groups. For example, by adjusting the angle of the bench or incorporating resistance bands, you can focus on different areas of the chest, shoulders, and triceps. These variations provide a versatile and effective workout that can help you achieve well-rounded upper body strength.

Now, let's move on to the proper setup and grip for the exercise, to ensure you maximize the benefits of the Ez-Bar Close-Grip Bench Press.

Proper Setup and Grip for the Exercise

To properly set up for the EZ-bar Close-Grip Bench Press, position yourself on a flat bench with your feet planted firmly on the ground. Here is a step-by-step guide to help you set up and grip the bar correctly:

  1. Lie down on the bench with your back flat against the pad and your eyes directly under the barbell.
  2. Grab the EZ-bar with a close grip, placing your hands slightly narrower than shoulder-width apart.
  3. Make sure your palms are facing each other, creating a neutral grip.
  4. Squeeze the bar tightly to improve grip strength and stability.

By maintaining a close grip, you engage your triceps more effectively during the exercise. This variation of the bench press also targets your chest and shoulders, but with an emphasis on tricep activation.

It's important to note that there are different variations of the close grip bench press, including using dumbbells or a straight barbell. Experiment with these variations to find what works best for you and your fitness goals.

Remember to always start with a weight that you can handle comfortably and gradually increase the load as you progress. Proper setup and grip are crucial to perform the EZ-bar Close-Grip Bench Press safely and effectively.

Step-By-Step Guide to Performing the Ez-Bar Close-Grip Bench Press

Now, let's focus on the key points you need to know when performing the Ez-Bar Close-Grip Bench Press.

First, we'll go over the proper form techniques to ensure you're executing the exercise correctly.

Next, we'll discuss the specific muscle groups that are targeted during this movement.

Lastly, we'll address important safety precautions that you should consider to prevent any potential injuries.

Proper Form Techniques

Start by gripping the EZ-bar with your hands close together for the close-grip bench press. Here are some proper form techniques to ensure you perform the exercise correctly:

  1. Lie flat on a bench with your feet planted firmly on the ground.
  2. Keep your elbows close to your body as you lower the bar towards your chest.
  3. Push the bar back up to the starting position, fully extending your arms.
  4. Remember to breathe properly throughout the exercise, inhaling as you lower the bar and exhaling as you push it back up.

By following these steps, you can avoid common errors such as flaring your elbows or using too much weight. Additionally, variations and modifications can be made by adjusting the width of your grip or using dumbbells instead of an EZ-bar.

Now let's move on to discuss the muscle groups targeted by the EZ-bar close-grip bench press.

Muscle Groups Targeted

Continue targeting the specific muscle groups in the EZ-bar close-grip bench press by focusing on the triceps.

The close grip of the EZ-bar bench press places a greater emphasis on the triceps compared to the regular bench press. As you lower the bar to your chest, your triceps muscles are activated to extend your elbows and push the weight back up. This exercise is an effective way to build strength and size in your triceps.

Additionally, if you're looking for alternative exercises to target your triceps, you can try triceps dips, overhead triceps extensions, or skull crushers. These exercises can also help to isolate and strengthen your triceps muscles.

Safety Precautions to Consider

To ensure your safety while performing the EZ-bar close-grip bench press, it's important to follow these step-by-step guidelines:

  1. Warm up exercises:

Before starting the exercise, make sure to warm up your upper body with dynamic stretches or light cardio. This will increase blood flow to the muscles and reduce the risk of injury.

  1. Proper grip and form:

Place your hands on the EZ-bar slightly closer than shoulder-width apart. Keep your wrists straight and elbows tucked in throughout the movement. This will help maintain proper form and prevent strain on the wrists and elbows.

  1. Use a spotter:

It's highly recommended to have a spotter while performing the EZ-bar close-grip bench press. A spotter can provide assistance if you struggle with the weight, ensuring your safety and preventing accidents.

  1. Start with a manageable weight:

Begin with a weight that you can comfortably lift for the desired number of repetitions. Gradually increase the weight as you become more comfortable and confident with the exercise.

By following these safety precautions, you can minimize the risk of injury and maximize the effectiveness of the EZ-bar close-grip bench press.

Now, let's move on to the next section about common mistakes to avoid during the exercise.

Common Mistakes to Avoid During the Exercise

To ensure you perform the EZ-bar Close-Grip Bench Press correctly and avoid common mistakes, it's important to pay attention to your hand placement and maintain proper form.

Incorrect hand placement can put unnecessary stress on your wrists and elbows, increasing the risk of injury.

Additionally, lack of proper form, such as arching your back or lifting your hips off the bench, can compromise the effectiveness of the exercise and potentially lead to strain or discomfort.

Incorrect Hand Placement

Avoid placing your hands too wide or too close together when performing the EZ-bar Close-Grip Bench Press exercise. Incorrect hand placement can lead to hand placement errors and diminish the effectiveness of the exercise.

To ensure proper hand placement, follow these tips:

  1. Position your hands slightly narrower than shoulder-width apart on the EZ-bar.
  2. Keep your fingers wrapped around the bar, creating a firm grip.
  3. Align your wrists with your forearms to maintain stability and prevent strain.
  4. Engage your triceps and chest muscles as you lower the bar towards your chest, then press it back up.

Remember, if you find the close grip uncomfortable, you can try alternative grip options such as the neutral grip or using dumbbells.

Lack of Proper Form

Are you maintaining proper form during the EZ-bar Close-Grip Bench Press exercise? Common mistakes can hinder your progress and potentially lead to injury.

One common mistake is arching your back excessively, which puts strain on your lower back and reduces the effectiveness of the exercise. Another mistake is flaring your elbows outwards, which puts unnecessary stress on your shoulders. It's important to keep your elbows close to your body throughout the movement.

Additionally, avoid bouncing the bar off your chest or locking out your elbows at the top of the movement. By maintaining proper form, you can ensure that you're targeting the intended muscles and maximizing the benefits of the exercise.

Now let's explore some tips for increasing the intensity and difficulty of the exercise.

Tips for Increasing the Intensity and Difficulty of the Exercise

Increase the intensity and difficulty of the EZ-bar Close-Grip Bench Press by utilizing heavier weights. Here are some tips to help you challenge yourself and take your workout to the next level:

  1. Increase the weight gradually: Start by adding small increments of weight to the EZ-bar. This will allow your muscles to gradually adapt to the increased load, preventing injury and ensuring proper form.
  2. Decrease rest time: Shorten the rest periods between sets to keep your muscles under tension for longer periods. This will increase the metabolic demand and make the exercise more challenging.
  3. Perform more reps: Instead of increasing the weight, you can choose to perform more repetitions with the same weight. This will help improve muscular endurance and increase the overall intensity of the exercise.
  4. Incorporate supersets or drop sets: Supersets involve performing two or more exercises back to back without rest, targeting different muscle groups. Drop sets involve performing a set with heavy weights and immediately reducing the weight to continue the set. These techniques can help increase the intensity and difficulty of your workout.

Safety Precautions and Modifications for Beginners or Those With Injuries

For beginners or individuals with injuries, it's important to prioritize safety and make modifications as needed when performing the EZ-bar Close-Grip Bench Press. If you're pregnant, it's advised to avoid this exercise altogether due to the potential strain it can put on your abdominal muscles and pelvic floor. Instead, opt for exercises that are safe and low-impact, such as prenatal yoga or swimming.

If you have a shoulder injury, modifications can be made to reduce strain and protect your joints. One modification is to use dumbbells instead of the EZ-bar, as they allow for a more natural range of motion and can be adjusted to your comfort level. Additionally, reducing the weight and focusing on proper form and technique can help prevent exacerbating any existing shoulder issues.

Regardless of your fitness level or injuries, it's crucial to listen to your body and consult with a healthcare professional or certified trainer before attempting any new exercise. They can provide guidance on proper modifications and ensure that you're performing the exercise safely and effectively. Remember, your safety should always come first.

Frequently Asked Questions

What Are Some Alternative Exercises to the Ez-Bar Close-Grip Bench Press?

Looking for alternative exercises to the close-grip bench press?

There are several options you can try to target your triceps and chest muscles.

Dips, diamond push-ups, and tricep pushdowns are all effective alternatives.

These exercises can provide similar benefits to the close-grip bench press, such as increased tricep strength and improved upper body stability.

Incorporate these exercises into your routine to diversify your workouts and challenge your muscles in new ways.

How Many Sets and Reps Should I Do for the Ez-Bar Close-Grip Bench Press?

To maximize the benefits of the EZ-bar close-grip bench press, you should aim for a moderate weight and perform 3-4 sets of 8-12 reps. This exercise targets your triceps, chest, and shoulders, helping to build strength and definition.

Remember to maintain proper form and control throughout each rep. If needed, you can also try variations like using dumbbells or a different grip width to target different muscle groups.

Can the Ez-Bar Close-Grip Bench Press Help With Building Muscle in the Chest?

Yes, the EZ-bar close-grip bench press can be beneficial for building muscle in your chest. By using a close grip, you place more emphasis on your triceps and inner chest muscles, which helps to develop strength and definition in these areas.

This exercise also offers variations like incline or decline bench press, allowing you to target different areas of your chest for a well-rounded workout. Incorporating this exercise into your routine can contribute to overall chest muscle development.

Is It Necessary to Use an Ez-Bar for This Exercise, or Can I Use a Regular Barbell?

Using an EZ-bar for close-grip bench press has its benefits. It allows for a more comfortable grip and reduces stress on your wrists. Proper form and technique are crucial for this exercise. Keep your elbows close to your body and lower the barbell to the middle of your chest. Push it back up, engaging your chest muscles.

While a regular barbell can be used, the EZ-bar is recommended for better results and less strain on your joints.

Should I Perform the Ez-Bar Close-Grip Bench Press at the Beginning or End of My Workout?

When deciding whether to perform the EZ-bar close-grip bench press at the beginning or end of your workout, there are pros and cons to consider.

Performing it at the beginning can help you focus on your triceps while you're still fresh, but it may also fatigue your muscles for the rest of your workout.

On the other hand, doing it at the end allows you to fully exhaust your triceps, but you mightn't have as much strength left.

Common mistakes include using improper form and lifting too heavy, risking injury.


In conclusion, the Ez-Bar Close-Grip Bench Press is a beneficial exercise for females looking to target their triceps and chest muscles.

By following the proper setup and grip, and avoiding common mistakes, you can effectively perform this exercise.

Additionally, increasing the intensity and difficulty of the exercise will help you progress and see results.

Remember to prioritize safety and make modifications if necessary, especially if you're a beginner or have any injuries.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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