Close-Grip EZ-Bar Press

A beginner strength exercise for the triceps, done with a ez curl bar.

Close-Grip EZ-Bar Press: finishing position

Main muscles: Triceps
Also works: Chest and Shoulders
Equipment: EZ curl bar
Level: Beginner
Type: Compound
Movement: Push

How to do the Close-Grip EZ-Bar Press

Lie on a flat bench with an EZ bar loaded to an appropriate weight.
Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
Repeat.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Close-Grip EZ-Bar Press

Questions

What muscles does the Close-Grip EZ-Bar Press work?

Mainly the triceps, with the chest and shoulders helping.

Is the Close-Grip EZ-Bar Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Close-Grip EZ-Bar Press?

Good alternatives that train the triceps: EZ-Bar Skullcrusher, Bench Dips, Close-Grip Barbell Bench Press or Close-Grip Dumbbell Press.

How many sets and reps of the Close-Grip EZ-Bar Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).