EZ-bar Close-Grip Bench Press
Exercise Profile
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Introduction to the EZ-bar Close-Grip Bench Press
The EZ-bar Close-Grip Bench Press is a strength-building exercise that primarily targets the triceps, but also engages the chest and shoulder muscles. It is suitable for anyone looking to improve upper body strength, particularly those who want to enhance their triceps definition. Individuals may choose this exercise for its ability to boost muscle mass, improve pushing strength, and enhance overall upper body aesthetics.
Performing the: A Step-by-Step Tutorial EZ-bar Close-Grip Bench Press
- Slowly lower the bar towards your chest, keeping your elbows close to your body to ensure your triceps are engaged.
- Once the bar is near your chest, pause for a moment.
- Then, push the bar back up to the starting position, fully extending your arms but without locking your elbows.
- Repeat the motion for your desired number of repetitions, ensuring your movements are controlled and steady.
Tips for Performing EZ-bar Close-Grip Bench Press
- Controlled Movement: Avoid the urge to rush through your reps. Lower the bar slowly to your chest and push it back up in a controlled manner. This will not only help avoid injury but also ensure your muscles are under tension for a longer period, enhancing the exercise's effectiveness.
- Correct Elbow Positioning: Keep your elbows tucked in close to your body throughout the exercise. Flaring your elbows out can put unnecessary strain on your shoulders and reduce the focus on your triceps.
- Full Range of Motion: Don't cheat yourself by not fully extending your arms at the top of the lift or not bringing the bar all the way down to your chest. A full range of motion ensures you're working your triceps through their entire capacity. 5
EZ-bar Close-Grip Bench Press FAQs
Can beginners do the EZ-bar Close-Grip Bench Press?
Yes, beginners can do the EZ-bar Close-Grip Bench Press exercise. However, it is important to start with a light weight to ensure proper form and avoid injury. It's also helpful to have a trainer or experienced person supervise the exercise to ensure it's being done correctly. As with any exercise, it's important to gradually increase the weight as strength and comfort with the exercise increases.
What are common variations of the EZ-bar Close-Grip Bench Press?
- The Decline EZ-bar Close-Grip Bench Press: This version is done on a decline bench, emphasizing the lower chest muscles and providing a different angle of resistance.
- The Reverse Grip EZ-bar Bench Press: In this variation, you hold the EZ-bar with an underhand grip, which can engage the muscles differently and place more emphasis on the upper chest and triceps.
- The EZ-bar Close-Grip Floor Press: This version of the exercise is performed while lying on the floor instead of a bench, which can help to focus on the triceps and limit the range of motion to prevent shoulder strain.
- The Unilateral EZ-bar Close-Grip Bench Press: In this variation, you use one arm at a time, which can help to address any muscle imbalances and increase the
What are good complementing exercises for the EZ-bar Close-Grip Bench Press?
- Skull Crushers: Like the EZ-bar Close-Grip Bench Press, this exercise specifically targets the triceps, but it also engages the forearms and wrists, providing a more well-rounded workout.
- Push-ups: While primarily a chest exercise, push-ups also engage the triceps, similar to the EZ-bar Close-Grip Bench Press, and can help improve overall upper body strength and endurance.
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