Exercise guide · Intermediate · Compound

EZ Barbell Decline Close Grip Face Press: How to Do It & Muscles Worked

The EZ barbell decline close grip face press is a triceps-focused exercise performed on a decline bench using an EZ barbell. It also engages the chest and shoulders as secondary muscles. The movement requires control and proper form to avoid injury, especially due to the bar path near the face and the decline position.

Primary muscles
Triceps
Secondary muscles
Chest , Shoulders
Equipment
Ez Barbell
Level · type
Intermediate · Compound
Demonstration of the ez barbell decline close grip face press
Front view: muscles worked by the ez barbell decline close grip face press. Primary: triceps. Secondary: chest and shoulders.
Back view: muscles worked by the ez barbell decline close grip face press. Primary: triceps. Secondary: chest and shoulders.
Primary Secondary

How to do the ez barbell decline close grip face press

  1. Step 1: Lie on a decline bench with your head lower than your feet.
  2. Step 2: Grasp the ez barbell with a close grip, palms facing each other.
  3. Step 3: Extend your arms straight up above your chest, keeping your elbows close to your body.
  4. Step 4: Lower the barbell towards your forehead by bending your elbows.
  5. Step 5: Pause for a moment, then press the barbell back up to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the ez barbell decline close grip face press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

EZ Barbell Decline Close Grip Face Press alternatives

More exercises that train the triceps as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.