EZ Barbell Bench Press

Muscles worked

Setup

1. Lie flat on a bench positioned within a power rack, ensuring your feet are planted firmly on the floor.
2. Grip the EZ bar on the outer angled grips with a shoulder-width, overhand grip.
3. Retract your shoulder blades and unrack the bar, holding it directly over your mid-chest with arms locked out.

How to do it

1. Inhale and lower the bar slowly toward your lower sternum, keeping your elbows tucked at roughly a 45-degree angle.
2. Pause for a split second when the bar lightly touches your chest.
3. Exhale and press the bar back to the starting position by driving through your palms and extending your elbows.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase.

Form checklist

• Keep your wrists neutral and aligned with your forearms to prevent strain.
• Ensure your shoulder blades stay pinned against the bench throughout the set.
• Keep your glutes and head in contact with the bench at all times.
• Avoid flaring your elbows out excessively to protect the shoulder joints.

Pro tips

• Focus on 'bending the bar' to engage your lats and create a more stable pressing platform.
• Squeeze your chest at the top of the movement to maximize peak contraction and mind-muscle connection.

Make it harder

• Incorporate a 3-second isometric pause at the chest to increase time under tension and eliminate momentum.
• Use a 'close grip' on the inner angles of the EZ bar to significantly increase triceps activation.

Frequently asked

What muscles does the ez barbell bench press work?

The ez barbell bench press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the ez barbell bench press?

The ez barbell bench press uses ez barbell.

Is the ez barbell bench press good for beginners?

The ez barbell bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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