Chest · EZ Bar
EZ Barbell Bench Press
How to do the ez barbell bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- EZ Bar
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on a flat bench with feet planted and grip the EZ bar on its angled sections slightly wider than shoulder-width, palms turned slightly inward. Lower the bar to your mid-chest under control, then press it back up until your arms are fully extended. The angled grip keeps your wrists in a more neutral, comfortable position.
- 1Retract your shoulder blades and lower the bar to your mid-chest; you
- 2should feel your chest, shoulders, and triceps doing the work
- 3Keep your feet planted and core engaged for a solid base
- 4Press the bar up and squeeze your chest and triceps at the top of the rep
Common mistakes
- Don't flare your elbows excessively or let the bar bounce off your chest
- Avoid arching your lower back too much or lifting your hips off the bench
- Don't let your wrists bend backward; keep them stacked over the bar
Muscles worked
The ez barbell bench press mainly works the mid chest, with the triceps, upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the ez barbell bench press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.