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Triceps

Close-Grip EZ-Bar Press

Close-Grip EZ-Bar Press (Start)Close-Grip EZ-Bar Press (End)
LevelBeginnerEquipmentEZ curl barMechanicCompoundForcePush

A bench press with an EZ bar and a close grip, which reduces wrist strain and focuses on the triceps.

Strength
Primary musclesTriceps
Secondary musclesChestShoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on a flat bench and grip the inner part of an EZ bar.
  2. 2Plant your feet and set your shoulder blades back.
  3. 3Unrack the bar and hold it over your chest.

How to perform

  1. 1Lower the bar to your lower chest with your elbows tucked.
  2. 2Pause lightly at the chest.
  3. 3Press the bar up until your arms are straight.
  4. 4Keep your wrists neutral.

Alternatives

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More with EZ curl bar

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Stretches for Triceps

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