EZ Bar Close Grip Decline Bench Press

Instructions for proper form

1. Lie on a decline bench with your feet secured, and your back flat against the bench. 2. Grasp the EZ bar with a pronated grip (palms facing you) and position it above your chest, with your arms fully extended yet not locked out. 3. Lower the bar slowly towards your lower chest while keeping your elbows tucked in close to your sides. 4. Press the bar back up to the starting position in a controlled manner. Ensure to engage your triceps throughout the movement and maintain a straight path.

Common mistakes to avoid

1. Flaring elbows out too wide, which can put excessive strain on the shoulder joints. 2. Arching your back excessively; keep your back flat against the bench. 3. Using too much weight, which can compromise your form and lead to injury. 4. Not using a full range of motion; ensure you lower the bar adequately to target the triceps effectively.

Benefits

Specific benefits of the exercise

The EZ Bar Close Grip Decline Bench Press specifically targets the triceps, enhancing muscle hypertrophy and strength in this area, while also engaging the chest and shoulders. The decline angle helps to shift more emphasis onto the triceps compared to a flat bench press.

Expected results and timeframe

With consistent training (2-3 times a week), significant muscle growth and strength in the triceps can be expected within 4-8 weeks. Improved pressing strength for other lifts can also be noted as a secondary benefit..

Who this exercise is best for

This exercise is best suited for novice lifters looking to build triceps strength and mass, as well as individuals focused on bodybuilding or those wanting to enhance their upper body pressing strength.

Scientific studies supporting its effectiveness

Research supports that compound movements, especially those targeting the triceps, contribute significantly to overall arm strength and size. Studies show that close grip variations activate triceps more effectively than wide grip presses.

Variations

Beginner modifications

1. Start with a lighter EZ bar or use a standard barbell. 2. Perform the movement without the decline to reduce the difficulty. 3. Use resistance bands for added support and adaptation.

Advanced progressions

1. Increase the weight incrementally while ensuring proper form. 2. Incorporate pause reps at the bottom of the movement for an added challenge. 3. Use alternative grips (such as a supinated grip) to target different tricep heads.

Integrations

Complementary exercises

1. Tricep Dips for overall tricep development. 2. Tricep Pushdowns to isolate the triceps further. 3. Skull Crushers to engage the long head of the triceps.

Super set recommendations

Super set the EZ Bar Close Grip Decline Bench Press with Tricep Dips or Skull Crushers for an effective triceps workout that maximizes fatigue.

Sample workout routines

1. Warm-up: 5-10 min of dynamic stretching. 2. Routine: EZ Bar Close Grip Decline Bench Press (3 sets of 8-12 reps) ⏩ Tricep Dips (3 sets of 10-15 reps) ⏩ Skull Crushers (3 sets of 10-12 reps). 3. Cool Down: Stretch triceps and chest muscles.

Exercise combinations

Combine this exercise with other upper body exercises such as Bench Press or Push-ups to enhance overall upper body strength and hypertrophy.

Best time to do this exercise in your workout

Best performed early in your upper body routine when you’re fresh, ideally after a proper warm-up but before more isolation exercises for the arms.