The EZ bar decline close grip face press is a tricep-focused exercise performed on a decline bench using an EZ bar. It also engages the chest and shoulders as secondary muscles. The movement requires control and proper form to avoid injury, especially due to the bar path near the face and the decline position.
Also Works
ChestShoulders
How to Perform
1
Lie on a decline bench with your head lower than your feet.
2
Grasp the ez barbell with a close grip, palms facing each other.
3
Extend your arms straight up above your chest, keeping your elbows close to your body.
4
Lower the barbell towards your forehead by bending your elbows.
5
Pause for a moment, then press the barbell back up to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Lower the bar toward your forehead or just above it, keeping your elbows pointed at the ceiling rather than flaring outward.
•Use the decline angle to increase the stretch on the long head of the triceps at the bottom of the movement.
•Lock out fully at the top and squeeze the triceps hard before beginning the next descent.
Common Mistakes
•Flaring the elbows outward, which turns this into a close-grip bench press and reduces triceps isolation.
•Lowering the bar too far behind the head, which overstretches the shoulder joint and risks injury.
•Using too much weight and losing control of the bar path near the face.