Triceps exercise · ez barbell
EZ Barbell Decline Close Grip Face Press
The ez barbell decline close grip face press is an ez barbell exercise that targets the triceps, with the chest and shoulders assisting.
- Target muscle
- Triceps
- Also works
- Chest, shoulders
- Equipment
- Ez barbell
- Body part
- Upper arms
How to do the ez barbell decline close grip face press
- Lie on a decline bench with your head lower than your feet.
- Grasp the ez barbell with a close grip, palms facing each other.
- Extend your arms straight up above your chest, keeping your elbows close to your body.
- Lower the barbell towards your forehead by bending your elbows.
- Pause for a moment, then press the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The chest and shoulders work as secondary muscles. See all triceps exercises or every ez bar exercise.
