Close-Grip EZ-Bar Press

Close-Grip EZ-Bar Press is a resistance exercise – compound chest press exercise involving Triceps brachii, Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii, Pectoralis major
Secondary muscles: Anterior deltoid, Serratus anterior
Exercise type: Resistance exercise – compound chest press

Exercise technique

Lie down
Establish foot and upper-back support on a flat bench.
EZ bar
Take a symmetrical, thumbs-wrapped grip on the inner angled handles.
Top start
Hold the bar above your chest with elbows close to your torso.
Lower
Inhale and bring the bar to your lower chest, keeping wrists above elbows.
Bottom control
Pause briefly without hitting your chest or letting your shoulders move forward.
Raise
Exhale, extend your elbows with your triceps and press the bar upward.
Repeat
Balance at the top, then lower with control along the same close elbow path.

Key technique points

Grip the inner handles evenly.
Keep your wrists comfortable on the angled bar.
Maintain a close elbow path.
Lower toward your lower chest.
Keep your hips on the pad.
Do not bend the bar toward your head.

Common mistakes

Turning it into a skull crusher

Do not hinge the bar toward your forehead; use a close-grip press path to the lower chest in this variation.

Collapsing the wrists inward

Do not force your hands together on the EZ angles; keep the heels of your palms aligned over your forearms.

Flaring the elbows

Do not spread your arms into a wide chest-press position on the descent; keep a comfortable close path.

Bouncing the bar

Do not use lower-chest contact to generate speed; reverse each repetition with control.

Lifting the hips

Do not bridge through your lower back to lift the EZ bar; maintain foot and shoulder-blade support.

Uneven pressing

Do not let one side of the bar move ahead; monitor symmetrical hand placement and elbow extension.

Frequently asked questions