Close-Grip EZ-Bar Press

Close-Grip EZ-Bar Press is a beginner-level compound in the strength category that primarily works the triceps. It also recruits the chest and shoulders. It is performed with EZ-bar.

How to do it

1. 1Lie on a flat bench with an EZ bar loaded to an appropriate weight.
2. 2Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
3. 3Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
4. 4Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
5. 5Repeat.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.