EZ Bar Bench Press: Technique, Benefits, and Who Should Use It

How to Bench with a Curl Bar?

Benching with a curl bar (EZ bar) is a viable variation of the traditional bench press, offering a more wrist-friendly grip and potentially increased triceps engagement, making it a valuable option for those seeking an alternative or experiencing discomfort with a straight barbell.

Understanding the Curl Bar (EZ Bar)

The curl bar, commonly known as an EZ bar, is characterized by its distinctive W-shape or M-shape bends. While primarily designed for bicep curls and triceps extensions due to its ergonomic grip that reduces wrist strain, its unique curvature can also be leveraged for compound movements like the bench press. The varying angles allow for a semi-supinated (palms slightly facing each other) or pronated (palms facing away) grip that feels more natural for many individuals compared to the rigid pronated grip of a straight barbell.

Why Consider Benching with an EZ Bar?

The decision to incorporate an EZ bar into your bench press routine typically stems from specific biomechanical advantages it offers:

• Wrist Comfort: The most significant advantage is the reduced strain on the wrist joints. The angled grips allow the wrists to remain in a more neutral, less hyperextended position, which can be beneficial for individuals with pre-existing wrist pain or those who find a straight bar uncomfortable.
• Grip Variation: The EZ bar provides a semi-supinated or neutral-ish grip that differs from the pronated grip of a straight barbell or the fully neutral grip of dumbbells. This can recruit stabilizing muscles differently and provide a novel stimulus.
• Potential for Increased Triceps Engagement: Depending on the grip width chosen on the angled sections, the EZ bar can encourage a slightly narrower hand position or a grip that emphasizes triceps activation more effectively than a standard wide-grip barbell bench press.
• Injury Management/Prevention: For individuals with mild shoulder discomfort or those recovering from certain upper body injuries, the EZ bar's grip can sometimes place the shoulder joint in a less vulnerable position compared to a straight bar, though this is highly individual and should be done under professional guidance.

Muscles Engaged During EZ Bar Bench Press

The EZ bar bench press targets similar muscle groups to the traditional barbell bench press, with slight variations in emphasis due to the grip:

• Primary Movers:
  • Pectoralis Major: The primary chest muscle, responsible for horizontal adduction and shoulder flexion. Both sternal (lower) and clavicular (upper) heads are actively engaged.
  • Anterior Deltoid: The front portion of the shoulder muscle, assisting in shoulder flexion.
  • Triceps Brachii: The muscle on the back of the upper arm, responsible for elbow extension (straightening the arm). Due to the grip, its involvement can feel more pronounced for some.
• Synergists and Stabilizers:
  • Rotator Cuff Muscles: Stabilize the shoulder joint.
  • Serratus Anterior: Helps stabilize the scapula (shoulder blade) against the rib cage.
  • Forearm Flexors and Extensors: Work to grip and stabilize the bar.

Proper Technique for EZ Bar Bench Press

Executing the EZ bar bench press correctly is crucial for maximizing its benefits and minimizing injury risk.

1. Setup:

   • Lie supine (on your back) on a flat bench, ensuring your eyes are directly under the bar when racked.
   • Position your feet flat on the floor, providing a stable base. Ensure your back has a natural arch, maintaining contact with the bench at your upper back and glutes.
   • Set the safety pins or spotter arms at an appropriate height to prevent the bar from crushing you if you fail.

2. Grip:

   • Reach up and grasp the EZ bar using the angled portions. The specific angle you choose depends on your comfort and the design of the bar.
   • Aim for a grip width that allows your forearms to be mostly perpendicular to the floor when the bar is at your lower chest/upper abdomen during the eccentric (lowering) phase. This usually means your hands are slightly narrower than a typical barbell bench press grip, but wider than a close-grip bench press.
   • Ensure a firm, symmetrical grip with your thumbs wrapped around the bar (thumbless grip is generally not recommended for safety).

3. Execution:

   • Unracking: Take a deep breath, brace your core, and unrack the bar with extended arms. Move the bar slowly over your mid-chest.
   • Descent (Eccentric Phase): Inhale as you slowly and in a controlled manner lower the bar towards your lower chest or upper abdomen. Tuck your elbows slightly (around 45 degrees relative to your torso) to protect your shoulders. The descent should take approximately 2-3 seconds.
   • Bottom Position: Briefly pause when the bar lightly touches your chest or just hovers above it, maintaining tension in your muscles. Avoid bouncing the bar off your chest.
   • Ascent (Concentric Phase): Exhale powerfully as you press the bar back up to the starting position. Focus on driving the bar straight up, using your chest, shoulders, and triceps.
   • Lockout: Extend your arms fully at the top, squeezing your triceps and chest, but avoid hyper-extending your elbows.
   • Repetition: Maintain control throughout the entire movement.

4. Breathing: Inhale during the eccentric phase (lowering the bar) and exhale forcefully during the concentric phase (pressing the bar up).

5. Spotter: Always use a spotter when lifting heavy weights, especially for bench press variations, to ensure safety.

Benefits of Incorporating EZ Bar Bench Press

• Reduced Wrist Strain: The primary benefit, allowing for more comfortable pressing for many individuals.
• Shoulder-Friendly: Can be a gentler option for those with mild shoulder issues or concerns about impingement, as the grip often allows for a more natural scapular position.
• Enhanced Triceps Activation: The slightly narrower, semi-neutral grip can place a greater emphasis on the triceps, making it an excellent accessory exercise for triceps development.
• Training Variation: Introduces a new stimulus, which can help break plateaus and keep training engaging.

Limitations and Considerations

While beneficial, the EZ bar bench press has certain limitations:

• Limited Load Potential: EZ bars are generally lighter and shorter than standard barbells, and their design may not accommodate as much weight. For maximal strength development, a straight barbell is usually superior.
• Range of Motion: For some, the fixed grip of the EZ bar may feel slightly more restrictive in terms of shoulder external rotation compared to dumbbells, or the full range of motion of a straight bar.
• Not a Direct Replacement: It should be viewed as a valuable variation or accessory exercise rather than a complete replacement for the straight barbell bench press, especially for those training for maximal strength or power.
• Availability: Not all gyms have EZ bars designed for heavy bench pressing, or benches compatible with their length.

Who Should Consider the EZ Bar Bench Press?

• Individuals with Wrist Discomfort: If a straight bar causes wrist pain, the EZ bar is an excellent alternative.
• Those Seeking Triceps Emphasis: Athletes or bodybuilders looking to specifically target their triceps more during pressing movements.
• Athletes Looking for Grip Variation: To introduce new stimuli and strengthen grip in different positions.
• Rehabilitation/Pre-habilitation: Under the guidance of a physical therapist or coach, it can be useful for individuals working around certain shoulder or elbow limitations.

Conclusion: A Valuable Variation

The EZ bar bench press is a valuable and often overlooked exercise that offers unique advantages, primarily in terms of wrist comfort and potential for targeted triceps activation. While it may not replace the straight barbell bench press for pure maximal strength development, it serves as an excellent supplementary exercise to add variation, address discomfort, and enhance overall upper body pressing strength and muscle development. As with any exercise, prioritize proper form, listen to your body, and consider incorporating it strategically into your training program.