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EZ-Bar Close-Grip Press

IntermediateStrengthTier T3

Lie on a flat bench with a narrow grip on an EZ-bar and the elbows in. Lower the bar to the lower chest, then press it back up.

Targets: Elbow

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell, bench

Gym

  • barbell + weight bench (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on a flat bench with the EZ bar loaded and lift it to extension over the torso on a narrow grip with the elbows in.
  • Keep the feet planted on the floor.
  1. He lies supine on the flat bench holding the EZ bar at arm's length over his torso on a narrow grip, elbows in, feet planted.

    Step 1 of 5

    Hold the bar straight over the torso on a narrow grip with the elbows in.

  2. He lowers the EZ bar under control toward his lower chest, elbows held in at his sides, still lying supine on the bench.

    Step 2 of 5

    Lower the bar down to the lower chest, keeping the elbows in.

  3. He presses the EZ bar back up toward extension, elbows extending while staying in, the bar rising off his lower chest.

    Step 3 of 5

    Press the bar back up through the triceps by extending the elbows.

  4. He holds the EZ bar at full extension over his torso again, elbows in, ready to lower for the next rep.

    Step 4 of 5

    Hold the bar at extension for the next repetition.

  5. He lies supine on the flat bench holding the EZ bar at arm's length over his torso on a narrow grip, elbows in, feet planted.

    Step 5 of 5

    Hold the bar straight over the torso on a narrow grip with the elbows in.

Safety Information

Keep the elbows in through the whole rep. Use a load you can control and keep the wrists stacked over the elbows. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.