How to perform EZ Bar Bench Press Close Grip with proper form
Starting Position
- Setup: Lie on a flat bench with your feet flat on the floor.
- Grip: Use an EZ bar with a close grip (inside the angled parts of the bar). Your hands should be shoulder-width apart or slightly closer.
- Bar Placement: Position the bar above your chest, arms fully extended.
Execution
- Lowering: Inhale, lower the bar slowly towards your chest, keeping your elbows tucked close to your body.
- Pause: Hold the bar just above your chest for a brief moment.
- Pressing: Exhale, press the bar back up in a straight line until your arms are fully extended without locking your elbows.
Tips for Proper Form
- Wrist Position: Keep wrists straight and aligned with your forearms throughout the movement.
- Back Position: Maintain a natural arch in your back without excessive lifting.
- Core Engagement: Engage your core to provide stability during the press.
- Focus: Keep your gaze upwards to maintain a neutral neck position.
Safety Considerations
- Use a spotter or safety bars if lifting heavy.
- Avoid bouncing the bar off your chest.
By following these steps, you can effectively perform the EZ Bar Bench Press with a close grip, targeting the triceps and inner chest muscles.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest