This exercise involves using an EZ bar to perform a bench press with a close grip, targeting the triceps and chest muscles. The hands are placed closer together on the bar than in a traditional bench press, allowing for greater emphasis on the triceps.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Improves cardiovascular health
- Increases endurance and stamina
- Burns calories and aids in weight loss
- Strengthens leg muscles
- Improves balance and coordination
- Reduces stress and anxiety
- Boosts mood and energy levels
- Can be done outdoors for fresh air and vitamin D
How to perform
- Load an EZ bar with an appropriate weight for your fitness level.
- Lie down on a flat bench with your feet firmly planted on the ground.
- Grasp the EZ bar with a close grip, with your hands no more than shoulder-width apart.
- Unrack the bar and hold it above your chest with your arms fully extended.
- Lower the bar towards your chest, keeping your elbows tucked in close to your body.
- Pause when the bar is just above your chest, then press it back up to the starting position.
- Repeat for the desired number of reps.
- Rack the bar when you are finished.
FRONT VIEW
BACK VIEW
Triceps
Primary
Chest
Primary
Anterior Deltoid
Primary
Biceps
Primary