EZ-Bar Bench Press

Muscles worked by the EZ-Bar Bench Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

EZ Curl Bar

Also called: ez bar, ez curl bar, curl bar, w-bar, cambered bar, zig-zag bar.

How to do the EZ-Bar Bench Press

1. Lie flat on a bench with your feet planted on the floor, gripping the EZ bar's angled bends over your chest.
2. Unrack the bar and hold it over your lower chest with your arms extended.
3. Lower the bar under control toward your lower chest.
4. Press the bar back up to full arm extension.
5. Repeat for the desired number of reps.

Form tips

• Keep your feet flat on the floor and maintain a slight arch in your lower back for a stable base.
• The EZ bar's angled grip is easier on the wrists than a straight barbell.
• Lower the bar to your lower chest and keep your elbows tucked at roughly 45 degrees to protect the shoulders.

At a glance

EZ-Bar Bench Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Bench Press
• Cable Chest Press
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Decline Barbell Bench Press
• Decline Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ez-bar-bench-press",
  "name_en": "EZ-Bar Bench Press",
  "name_de": "Bankdrücken mit SZ-Stange",
  "name_es": "Press de Banca con Barra Z",
  "description_en": "A flat-bench chest press performed with an EZ bar, whose angled grips are easier on the wrists while still loading the pectorals, front delts, and triceps.",
  "description_de": "Ein Bankdrücken auf der Flachbank mit einer SZ-Stange, deren abgewinkelte Griffe die Handgelenke schonen und dabei Brust, vordere Schultern und Trizeps trainieren.",
  "description_es": "Un press de pecho en banco plano realizado con una barra Z, cuyos agarres angulados son más cómodos para las muñecas mientras trabajan el pectoral, los deltoides anteriores y los tríceps.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "ez_bar",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "bench-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie flat on a bench with your feet planted on the floor, gripping the EZ bar's angled bends over your chest.",
    "Unrack the bar and hold it over your lower chest with your arms extended.",
    "Lower the bar under control toward your lower chest.",
    "Press the bar back up to full arm extension.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Lege dich flach auf eine Bank, stelle die Füße fest auf den Boden und greife die abgewinkelten Biegungen der SZ-Stange über der Brust.",
    "Hebe die Stange aus der Halterung und halte sie mit gestreckten Armen über der unteren Brust.",
    "Senke die Stange kontrolliert zur unteren Brust ab.",
    "Drücke die Stange wieder nach oben, bis die Arme vollständig gestreckt sind.",
    "Wiederhole die Bewegung für die gewünschte Wiederholungszahl."
  ],
  "instructions_es": [
    "Túmbate en un banco plano con los pies apoyados en el suelo y agarra las curvas anguladas de la barra Z sobre el pecho.",
    "Desengancha la barra y sostenla sobre la parte baja del pecho con los brazos extendidos.",
    "Baja la barra de forma controlada hacia la parte baja del pecho.",
    "Empuja la barra de nuevo hacia arriba hasta extender completamente los brazos.",
    "Repite durante el número de repeticiones deseado."
  ],
  "tips_en": [
    "Keep your feet flat on the floor and maintain a slight arch in your lower back for a stable base.",
    "The EZ bar's angled grip is easier on the wrists than a straight barbell.",
    "Lower the bar to your lower chest and keep your elbows tucked at roughly 45 degrees to protect the shoulders."
  ],
  "tips_de": [
    "Halte die Füße flach auf dem Boden und ein leichtes Hohlkreuz für einen stabilen Stand.",
    "Der abgewinkelte Griff der SZ-Stange ist handgelenkschonender als eine gerade Langhantel.",
    "Senke die Stange zur unteren Brust und halte die Ellbogen in etwa 45 Grad angelegt, um die Schultern zu schonen."
  ],
  "tips_es": [
    "Mantén los pies apoyados en el suelo y un ligero arco en la zona lumbar para una base estable.",
    "El agarre angulado de la barra Z es más cómodo para las muñecas que una barra recta.",
    "Baja la barra hacia la parte baja del pecho y mantén los codos a unos 45 grados para proteger los hombros."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/ez-bar-bench-press-start.webp",
      "peak": "images/flat/ez-bar-bench-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ez-bar-bench-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.