Ez Barbell Decline Close Grip Face Press

Also known as: decline ez barbell close grip face press, ez bar decline close grip face press, ez-bar decline close grip face press

Intermediate

Triceps

Ez Barbell

The point of Ez Barbell Decline Close Grip Face Press is elbow strength that finishes presses; a wrist-friendly angled bar is how it gets there.

How to do 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.

Add to an AI Workout Plan All Arms Exercises Barbell Arm Exercises All Barbell Exercises

Ez Barbell Decline Close Grip Face Press Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Slow the eccentric before you add another plate.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Small collar plates give a usable jump on this bar.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Keep the wrists stacked before chasing extra load.

Common Ez Barbell Decline Close Grip Face Press Mistakes

Setting the hands unevenly across the bends

Use the same bend on both sides so the load stays centred.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Ez Barbell Decline Close Grip Face Press

Easier progression

Barbell Decline Close Grip To Skull Press

Harder progression

Dumbbell Kickbacks On Exercise Ball

Swap Ez Barbell Decline Close Grip Face Press For

Side Push-up

Cable High Pulley Overhead Tricep Extension

Barbell Lying Back Of The Head Tricep Extension

Ez Barbell Decline Close Grip Face Press — Frequently Asked Questions

How do you 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. Use an EZ bar and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Ez Barbell Decline Close Grip Face Press work?

The Ez Barbell Decline Close Grip Face Press primarily targets the triceps. It is classified as a arms exercise and is performed with an EZ bar.

How many sets and reps of the Ez Barbell Decline Close Grip Face Press should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Small collar plates give a usable jump on this bar. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Ez Barbell Decline Close Grip Face Press good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Ez Barbell Decline Close Grip Face Press?

Try the Side Push-up, Cable High Pulley Overhead Tricep Extension or the Barbell Lying Back Of The Head Tricep Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Ez Barbell Decline Close Grip Face Press the same as the decline ez barbell close grip face press?

Yes. The Ez Barbell Decline Close Grip Face Press is also commonly called the decline ez barbell close grip face press or the ez bar decline close grip face press. Different gyms and training programs label it differently, but "decline ez barbell close grip face press" and "ez bar decline close grip face press" refer to this same movement.