How to perform EZ Bar Bench Press Close Grip with proper form

Starting Position

1. Setup: Lie on a flat bench with your feet flat on the floor.
2. Grip: Use an EZ bar with a close grip (inside the angled parts of the bar). Your hands should be shoulder-width apart or slightly closer.
3. Bar Placement: Position the bar above your chest, arms fully extended.

Execution

1. Lowering: Inhale, lower the bar slowly towards your chest, keeping your elbows tucked close to your body.
2. Pause: Hold the bar just above your chest for a brief moment.
3. Pressing: Exhale, press the bar back up in a straight line until your arms are fully extended without locking your elbows.

Tips for Proper Form

• Wrist Position: Keep wrists straight and aligned with your forearms throughout the movement.
• Back Position: Maintain a natural arch in your back without excessive lifting.
• Core Engagement: Engage your core to provide stability during the press.
• Focus: Keep your gaze upwards to maintain a neutral neck position.

Safety Considerations

• Use a spotter or safety bars if lifting heavy.
• Avoid bouncing the bar off your chest.

By following these steps, you can effectively perform the EZ Bar Bench Press with a close grip, targeting the triceps and inner chest muscles.