Close Grip Ez Bar Press is an effective exercise for building bigger triceps and chest muscles. It is a variation of the traditional bench press, which targets the triceps more than the chest. The exercise is performed using an EZ bar, which has a zigzag shape that allows for a more comfortable grip.
How to Perform Close Grip Ez Bar Press
To perform Close Grip Ez Bar Press, follow these steps:
- Lie down on a flat bench and grab the EZ bar with a close grip, around shoulder-width apart. Your palms should be facing towards your feet.
- Unrack the bar and lower it towards your chest, keeping your elbows close to your body.
- Pause for a second when the bar touches your chest, then push it back up to the starting position.
- Repeat for the desired number of reps.
It is important to keep your elbows close to your body throughout the exercise to target the triceps more effectively. Also, make sure to lower the bar towards your chest in a controlled manner to avoid any injuries.
Variations of Close Grip Ez Bar Press
Close Grip Ez Bar Press can be performed in various ways to add variety to your workout routine:
- Incline Close Grip Ez Bar Press: Perform the exercise on an inclined bench to target the upper portion of your chest.
- Decline Close Grip Ez Bar Press: Perform the exercise on a declined bench to target the lower portion of your chest.
- Close Grip Floor Press: Perform the exercise on the floor instead of a bench to increase the range of motion and engage your core muscles.
Benefits of Close Grip Ez Bar Press
Close Grip Ez Bar Press offers several benefits:
- Targets the triceps more effectively than traditional bench press.
- Builds bigger and stronger chest muscles.
- Improves overall upper body strength and power.
- Increases range of motion and flexibility in the shoulders and elbows.
- Helps prevent injuries by strengthening the supporting muscles and joints.
Precautions and Tips
Before performing Close Grip Ez Bar Press, keep the following precautions and tips in mind:
- Warm up properly to avoid any injuries.
- Start with a lighter weight and gradually increase the resistance as you get comfortable with the exercise.
- Maintain proper form throughout the exercise to target the triceps more effectively and avoid any injuries.
- Breathe properly, inhale when lowering the bar and exhale when pushing it back up.
- Do not lock your elbows at the top of the movement to avoid any undue stress on the joints.
Conclusion
Close Grip Ez Bar Press is an effective exercise for building bigger triceps and chest muscles. It can be performed in various ways to add variety to your workout routine. However, it is important to keep the precautions and tips in mind to avoid any injuries and get the most out of the exercise.