Chest · EZ Bar
EZ Barbell Close Grip Bench Press
How to do the ez barbell close grip bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- EZ Bar
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on a bench holding an EZ bar with a narrow grip on the inner angles. Lower the bar to your lower chest with elbows tucked, then press back up, driving through your triceps.
- 1Grip the bar narrow and feel your triceps take most of the load while
- 2your chest still engages
- 3Keep your elbows close to your body as you press and squeeze the triceps at the top
- 4Stay tight through your core with stable shoulders throughout
Common mistakes
- Don't flare your elbows or let your wrists bend backward
- Avoid bouncing the bar off your chest or over-arching your back
- Don't let your shoulders roll forward during the press
Muscles worked
The ez barbell close grip bench press mainly works the mid chest and triceps, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the ez barbell close grip 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.