EZ Barbell Bench Press
How to do it
Starting position
- Lie on the bench and plant both feet firmly on the floor.
- Position your body so your eyes are directly under the bar.
- Firmly grip the bar slightly wider than shoulder-width.
- Pin your shoulder blades against the bench and lift your chest up.
Movement
- Unrack the bar and position it over the center of your chest.
- Inhale and slowly lower the bar toward your sternum.
- Press the bar up while feeling the stretch in your chest.
Breathing
Inhale as you lower the bar and exhale as you press it up.
Trainer tips
- Grip the curved part of the EZ bar
- Lower the bar to your lower chest
- Tuck your elbows to 45 degrees and keep them there
Cautions
- Excessive stress can be placed on your shoulder joints, so avoid excessive weight.
- Overarching your lower back creates a risk of injury, so brace your abs.
- Bending the wrists backward
- Bouncing the bar off the chest
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Front delts · Triceps |
| Equipment |  EZ bar Flat bench Power rack / half rack / squat rack Barbell Dumbbell |
| Movement pattern | Horizontal push |
| Rep range | 8–12 reps |
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.
With the EZ bar, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Bench PressEasierDumbbell Floor PressEasierGrasshopper Push-upHarderDumbbell Deep Push-up and Renegade RowHarderBarbell Bench PressSimilar exerciseBand Push-UpSimilar exerciseMachine Incline Chest PressSame muscle · different equipmentKneeling Push-UpSame muscle · different equipmentBarbell Larsen PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.