EZ Bar Close Grip Incline Bench Press

Instructions for proper form

1. Start by setting an inclined bench to a 30-45 degree angle. 2. Sit on the bench with your back pressed against the pad. 3. Grasp the EZ bar with a close, pronated grip (hands shoulder-width apart). 4. Lift the bar from the rack and hold it above your chest, with your arms fully extended, but not locked. 5. Slowly lower the bar towards your upper chest while keeping your elbows close to your body. 6. Push the bar back up to the starting position while squeezing your triceps at the top. Maintain a stable core and keep your feet flat on the ground throughout the movement.

Common mistakes to avoid

1. Avoid flaring your elbows out during the lowering phase. 2. Do not arch your back excessively or lift your butt off the bench. 3. Ensure that you do not use too much weight that compromises your form. 4. Avoid locking your elbows at the top of the movement.

Benefits

Specific benefits of the exercise

The EZ Bar Close Grip Incline Bench Press effectively targets the triceps while also engaging the shoulders and the upper chest. It allows for a greater range of motion compared to other pressing movements and reduces strain on the wrists due to the ergonomic grip.

Expected results and timeframe

With consistent practice and proper nutrition, you can expect noticeable increases in upper body strength, particularly in the triceps, within 4-6 weeks. Additionally, muscle hypertrophy may begin to show within 8-12 weeks..

Who this exercise is best for

This exercise is best for novice lifters looking to build triceps strength and size, individuals looking to enhance their upper body pushing power, and those who want to improve their overall performance in other pressing movements.

Scientific studies supporting its effectiveness

Studies have shown that close grip bench pressing stimulates greater triceps recruitment compared to traditional bench pressing, making it an effective exercise for targeting this muscle group specifically. Research published in the Journal of Strength and Conditioning Research supports the effectiveness of incline pressing modifications for upper body strength.

Variations

Beginner modifications

1. Begin with lighter weights or no weight at all (using just the bar) to master the movement. 2. Use a flat bench to simplify the exercise. 3. Perform with a resistance band instead of an EZ bar to reduce the load while focusing on form.

Advanced progressions

1. Add weight gradually to increase resistance. 2. Implement tempo variations for added intensity. 3. Incorporate paused repetitions by holding the bar at the bottom of the movement for 1-2 seconds before pushing up.

Integrations

Complementary exercises

1. Tricep Dips 2. Skull Crushers 3. Overhead Tricep Extensions 4. Close Grip Push-Ups to enhance tricep engagement and build overall upper body strength.

Super set recommendations

Pair the EZ Bar Close Grip Incline Bench Press with Decline Dumbbell Flyes or Tricep Rope Pushdowns for an effective superset that targets both the triceps and chest effectively.

Sample workout routines

Sample Workout Routine: – EZ Bar Close Grip Incline Bench Press: 3 sets of 8-12 reps – Tricep Dips: 3 sets of 8-10 reps – Incline Dumbbell Press: 3 sets of 8-12 reps – Overhead Tricep Extensions: 3 sets of 10-12 reps.

Exercise combinations

Combine the EZ Bar Close Grip Incline Bench Press with pull exercises like Lat Pulldowns or Bent Over Rows for a balanced upper body workout that targets both pushing and pulling movements.

Best time to do this exercise in your workout

It is recommended to perform the EZ Bar Close Grip Incline Bench Press early in your workout after a proper warm-up, as it is a compound movement targeting multiple muscle groups and requires energy and focus.