Close-Grip Curl Bar Press

This press is a triceps torch. With paws close together on the curl bar, you lower the weight to your chest and drive it back up, focusing the effort on your triceps. It's a straightforward move that builds serious pushing power.

Instructions

1. Lie on a flat bench with your feet flat on the ground.
2. Grip the EZ-Bar with a close grip, typically around shoulder-width apart.
3. Hold the bar directly above your chest with your arms fully extended.
4. Lower the bar slowly toward your mid-chest while keeping your elbows close to your body.
5. Press the bar back up to the starting position by fully extending your arms.

Benefits

• Strengthens the triceps.
• Engages the chest and shoulders as secondary muscles.
• Can help improve bench press performance.
• Promotes muscle hypertrophy in the upper body.

Key Points

• Keep your elbows tucked in to maximize triceps engagement.
• Control the movement at all times, especially during the lowering phase.
• Avoid locking out your elbows entirely at the top of the press to maintain tension in the muscles.
• Maintain a neutral spine and keep your feet flat on the ground.

Common Mistakes

• Allowing the elbows to flare out too much.
• Using too much weight, which compromises form.
• Bouncing the bar off the chest.
• Failing to fully extend the arms at the top of the movement.