Are you tired of not seeing progress with your chest and triceps workouts? Have you tried countless exercises but can’t seem to effectively target those muscle groups? Look no further than the ez bar decline close grip face press. Many people struggle with hitting these specific muscles due to improper form or lack of variety in their routine. But fear not, this exercise is a perfect solution to help you achieve those gains you’ve been hoping for. In this post, we’ll go over the benefits and proper technique for the ez bar decline close grip face press, so you can finally see the results you’ve been working towards.
EZ Bar Decline Close Grip Face Press Summary
- Primary Muscles: Triceps Brachii
- Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, and Sternal
- Equipment: Ez Bar and Decline Bench
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
EZ Bar Decline Close Grip Face Press Instructions
- Lie down on the decline bench with an EZ bar in your hands, grasping with an overhand grip.
- Press the bar up straight above your chest so that your arms are vertical.
- Next, lower the EZ bar to your face by bending your elbows, remember to keep the lower part of your arms locked in place.
- Then press the EZ bar up and extend your arms with your triceps.
- Repeat for your desired number of reps.
Video Tutorial
EZ Bar Decline Close Grip Face Press Muscles
Target (Agonist)
- Triceps Brachii
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Pectoralis Major, Sternal
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- Pectoralis Minor
- Serratus Anterior
Antagonist Stabilizers
- None
Benefits of EZ Bar Decline Close Grip Face Press
The EZ Bar Decline Close Grip Face Press is an excellent exercise to target the triceps brachii muscle in a strength training or fitness routine. This exercise specifically strengthens the triceps brachii by engaging all three heads of the muscle. During the exercise, the triceps brachii is forced to work against gravity, which helps build strength and power. The decline close grip face press can also help improve shoulder stability, which can help prevent shoulder injuries. Additionally, this exercise can increase muscular endurance and improve overall muscular balance, which can help reduce the risk of injury and improve overall athletic performance.
Tips for Performing EZ Bar Decline Close Grip Face Press
Using the EZ Bar Decline Close Grip Face Press is a great way to target your chest and triceps. With proper form, you can ensure that you get the most out of your workout. To help you make the most of this exercise, here are some tips to keep in mind.
- Workout Where You Are Able To Look At Your Form In A Mirror. You need to have the capability to have excellent technique on every repetition, to be able to do this you have got to have a way to see and fix your form.
- Have A Working Out Diary. You should keep a journal of all weights, sets, and repetitions. When you are top of the class you will in addition record your rest intervals. Now there are a whole lot of high-quality apps to use a diary, or you may simply use a little notebook.
- Concentrate On The Way You Breath. For this and most exercises, respiration is very important. You need to be breathing out during your target muscle flexing and inhaling when the target muscles are expanding.
Benefits and Tips Video
Frequent Mistakes To Avoid
Now that you know the proper form and technique for performing an EZ Bar Decline Close Grip Face Press, it’s important to be aware of some common mistakes that could lead to improper form or even injury. Read on to find out what errors you should be sure to avoid when doing this exercise.
- It Is Best If You Don’t Skip Out On A Warm-Up. getting the blood flowing to your Muscle tissue is the Best way to prevent personal injury.
- Stop Trying To Skip Your Cooldown. You will have much longer recovery time and longer soreness any time you ignore your cooldown.
- You Must Not Execute The Same Exercises Every Occasion. Whenever you do the exact exercise every exercise routine ones muscular tissues is likely to be conditioned to complete that one physical exercise effectively, but you will plateau a lot quicker.
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Variations and Complementary Exercises
For those looking for alternative exercises to the EZ Bar Decline Close Grip Face Press, there are several variations and complementary exercises to choose from. The exercises below work similar muscles as the EZ Bar Decline Close Grip Face Press, allowing you to work those same muscles from different angles or with different equipment.
EZ Bar Lying Close Grip Triceps Extension Behind Head
The EZ Bar Lying Close Grip Triceps Extension Behind Head is an excellent complementary or alternative exercise for the EZ Bar Decline Close Grip Face Press. This exercise is performed by lying on a flat bench and holding an EZ bar with your hands close together. You then raise the bar up and behind your head until your elbows are fully extended and then slowly lower the bar back to the starting position. This exercise targets the triceps muscles and puts extra emphasis on the long head of the triceps, which is often neglected in other exercises. It also serves as an effective alternative to the decline close grip press since it puts less stress on the shoulder joint.
Barbell Reverse Grip Skullcrusher
The Barbell Reverse Grip Skullcrusher is an excellent complementary or alternative exercise to the EZ Bar Decline Close Grip Face Press. This exercise targets the triceps, which are involved in the EZ Bar Decline Close Grip Face Press. The Barbell Reverse Grip Skullcrusher works the triceps in a different way by involving an element of elbow flexion and extension. This exercise can be completed using a barbell and can be done on a flat or incline bench. It is important to maintain correct form throughout the exercise, keeping the elbows tucked in close to the body and moving in a controlled manner to ensure maximum muscle engagement.
EZ Bar Standing French Press
The EZ Bar Standing French Press is a great alternative or complementary exercise to the EZ Bar Decline Close Grip Face Press. It is an effective way to work the triceps muscles while also engaging the shoulders and core. This exercise can be done either standing or sitting, and it can be made more challenging by adding resistance bands or a weighted vest. The EZ Bar Standing French Press focuses on the same muscles as the Decline Close Grip Face Press, but in a different way. This exercise is great for strengthening the triceps and can help improve upper body strength and stability.
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Alternate Cable Triceps Extensions
Alternate Cable Triceps Extensions are an excellent complementary or alternative exercise for the EZ Bar Decline Close Grip Face Press. This exercise targets the triceps muscles in a unique way, as it requires you to alternate the direction of your arms during the exercise. It also helps to improve your stability and coordination while engaging your triceps in a dynamic manner. The cable version of this exercise allows you to vary the resistance and keep your arms in different positions throughout the movement. It is especially effective at helping to build strength and size in the triceps muscles.
One Arm Tricep Cable Pushdown
One Arm Tricep Cable Pushdown is a great complementary exercise to the EZ Bar Decline Close Grip Face Press. This exercise targets the same muscle groups, while providing a different angle and range of motion. It also allows for unilateral training, which can help to isolate and develop each arm individually. The cable also provides resistance at the bottom of the movement, as opposed to the top with the EZ Bar Decline Close Grip Face Press. This can help to ensure that the triceps are worked throughout the entire range of motion.
Dumbbell One Arm Extension
The Dumbbell One Arm Extension is a great complementary or alternative exercise for the EZ Bar Decline Close Grip Face Press. This exercise primarily works the triceps, but also engages the core and shoulders. It is a great way to add variety to your workout routine and to target the triceps from a different angle. To perform this exercise, hold a dumbbell in one hand with the arm extended and the elbow slightly bent. Keeping the elbow close to your body, slowly lower the dumbbell towards your side until your arm is at a 90 degree angle. Then, return to the starting position and repeat with the other arm. This exercise is great for building strength and tone in the triceps and upper body.
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Opposing Complementary Exercises
To fully maximize the benefits of the EZ Bar Decline Close Grip Face Press, it is important to incorporate other exercises that target opposing muscle groups. Doing so will help create more balanced strength and stability throughout the body. Below are some exercises that work the muscles opposite to those used during the EZ Bar Decline Close Grip Face Press.
Dumbbell High Curl
The Dumbbell High Curl is a great exercise to pair with the EZ Bar Decline Close Grip Face Press, as it works the opposing muscle group of the arms. This exercise primarily works the biceps and is a great way to target the biceps and ensure that both muscle groups are being worked equally. The Dumbbell High Curl also helps to build strength in the arms, and can help to improve grip strength as well. By pairing this exercise with the EZ Bar Decline Close Grip Face Press, it helps to create balance in the arms and ensure that both muscle groups are receiving equal attention.
Dumbbell Preacher Hammer Curl
The Dumbbell Preacher Hammer Curl is a great exercise to complement the EZ Bar Decline Close Grip Face Press, as it works the opposing muscle group. This exercise specifically targets the biceps, which are used to contract and curl the weight. This movement is also an excellent way to isolate the biceps and to ensure that the muscle is working in isolation. When combined with the EZ Bar Decline Close Grip Face Press, which works the triceps, the two exercises become complementary, as they target opposing muscle groups and work together to provide a full arm workout.
EZ Bar Close Grip Curl
The EZ Bar Close Grip Curl is a great complement to the EZ Bar Decline Close Grip Face Press, as it works the opposing muscle groups. The EZ Bar Close Grip Curl works the biceps, while the EZ Bar Decline Close Grip Face Press works the triceps. Both exercises target the upper arms, but in different ways. By performing both exercises, you can build balance and strength in the upper arm muscles. In addition, both exercises involve a close grip to help build overall strength and stability in the arms.
Transform Your Triceps with the Ez Bar Decline Close Grip Face Press
If you’re looking to transform your triceps, then the Ez Bar Decline Close Grip Face Press might be the exercise for you! This move targets the triceps, front shoulders, and chest, making it a great multi-functional exercise. To perform the move, you’ll need an Ez bar and a decline bench. By adjusting your grip and changing the angle of the bench, you can intensify the exercise and really feel the burn in your triceps. So if you’re ready to take your triceps to the next level, give the Ez Bar Decline Close Grip Face Press a try!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
