EZ Bar Close Grip Bench Press

Instructions for proper form

1. Lie flat on a bench with your feet flat on the ground. Grip the EZ bar with a pronated grip, hands positioned closer than shoulder-width apart. 2. Start by holding the bar above your chest, with your arms fully extended. 3. Inhale as you lower the bar towards your chest, keeping your elbows close to your body. 4. Once the bar is near your chest, exhale as you press the bar back up to the starting position. Ensure that your wrists are straight throughout the movement.

Common mistakes to avoid

1. Flared elbows: Keep elbows tucked in to avoid shoulder strain. 2. Lifting the feet off the ground: Keep your feet flat to maintain stability. 3. Using excessive weight: This may lead to compromising form and risking injury. 4. Bouncing the bar off the chest: Control the movement at both ends to prevent injury.

Benefits

Specific benefits of the exercise

Targets the triceps effectively due to the close grip, promoting muscle growth and strength in the upper body.

Expected results and timeframe

With consistent training, you can expect increased tricep strength and definition within 4-6 weeks if performed 2-3 times per week..

Who this exercise is best for

Best suited for novices looking to build upper body strength, particularly focusing on the triceps.

Scientific studies supporting its effectiveness

Studies have shown that close grip bench pressing increases activation of the triceps and is effective for hypertrophy and strength gains in upper body workouts.

Variations

Beginner modifications

Begin with lighter weights or use a resistance band attached to a stable object, allowing for a more controlled movement as you build strength.

Advanced progressions

Add weight incrementally or try performing the exercise on an incline for variety. You can also incorporate pause training by pausing at the bottom of the movement for 2-3 seconds.

Integrations

Complementary exercises

Incorporate push-ups or tricep dips to further target the triceps and enhance upper body strength.

Super set recommendations

Super Set with Dumbbell Tricep Extensions for increased tricep fatigue. Perform one exercise immediately after the other without rest.

Sample workout routines

Sample Routine: 1. EZ Bar Close Grip Bench Press – 3 sets of 10-12 reps 2. Tricep Dips – 3 sets of 8-10 reps 3. Push-ups – 3 sets until failure.

Exercise combinations

Combine with traditional bench press and skull crushers for a comprehensive upper body workout.

Best time to do this exercise in your workout

Best performed early in your workout after a proper warm-up, when triceps are fresh, allowing for maximum focus on form and strength.