Bench Pressing with a Curl Bar: Is It Effective?

---

Quick Answer Box

• EZ Bar Bench is an Accessory, Not a Primary Lift: Use it to target triceps and inner chest, or to work around wrist/shoulder discomfort.
• Focus on Controlled Tempo and High Reps: This isn’t for maxing out. Think hypertrophy and muscle endurance.
• Grip Matters: Experiment with the varied angles of the curl bar to find what hits your triceps hardest and keeps your wrists happy.

Introduction

Can you bench press with a curl bar? You walk into any commercial gym, and you’ll see some guys trying it, looking lost, or just plain stupid with a load they can’t handle. The curl bar, or EZ bar as some call it, is designed for biceps curls and triceps extensions, movements where its unique angles reduce wrist strain. But slap it on a bench, and things change. The primary keyword here, bench press with a curl bar, brings up a lot of questions. Is it a legitimate exercise or just bro-science bullshit for those too weak for a straight bar? The hard truth is, using an EZ bar for bench press can be effective, but it’s not the main event. It’s an accessory, a tool for specific outcomes, not a replacement for the straight bar bench. If you think you’re going to build a massive chest by replacing your main bench work with this, you’re dead wrong. This movement has its place in a brutal training split, but you need to understand its limitations and its strengths. We’ll lay out exactly how to integrate this movement for real gains, without the fluff or the ego.

Why It Works: The Mechanics of the EZ Bar Bench

Related reading: 4-Day Upper Lower Split: The Complete Workout Plan for Strength & Size

Let’s get straight to it. A standard straight bar forces your wrists into a pronated, fixed position. For some lifters, especially those with pre-existing wrist issues or shoulder impingement, this can be a pain in the ass – literally. The angles of a curl bar, however, allow for a more neutral or semi-supinated grip, depending on where you grab it. This slight rotation can alleviate stress on the wrists and shoulders, making the pressing movement more comfortable.

The primary benefit of the bench press with a curl bar lies in its ability to shift emphasis. With a closer, more neutral grip, you naturally engage your triceps harder. Think about it: a close-grip bench press with a straight bar already smashes the triceps. The EZ bar enhances this by putting your hands in a mechanically advantageous position for tricep activation while still involving the chest, particularly the inner pecs. It’s not about isolating the triceps completely; it’s about making them work harder than they would with a wider, straight-bar grip. This makes it an excellent tool for building lockout strength and adding thickness to the back of your arms, which directly translates to a stronger straight bar bench press. It’s about building supporting muscle groups, not replacing the king of upper body lifts.

The Program / The Technique: How to Implement the EZ Bar Bench

This isn’t a main lift. This is a support movement. Treat it as such. We use it to hammer the triceps and get extra pressing volume without shredding the shoulders or wrists.

Here’s how we program the bench press with a curl bar:

Exercise	Sets	Reps	Rest	Tempo	Notes
EZ Bar Close-Grip Bench	4	10-15	60-90 sec	3-1-X-1	Controlled eccentric (3 sec), slight pause at bottom (1 sec), explosive concentric, squeeze at top (1 sec).
Dumbbell Floor Press	3	12-15	60 sec	2-1-X-0	Focus on chest contraction, elbows slightly tucked.
Overhead Triceps Extension (EZ Bar)	3	10-12	45-60 sec	3-1-X-0	Controlled stretch, full lockout.
Cable Crossover (High Pulley)	3	15-20	45 sec	2-0-2-0	Focus on pec squeeze, crossing hands.

Workout Notes:

• Perform this as an accessory day, or slot the EZ Bar Close-Grip Bench after your main straight bar pressing movement on a chest day.
• The tempo is crucial. Don’t bounce. Don’t rush. Control the goddamn weight.
• For the EZ Bar Close-Grip Bench, pick a weight you can handle for 10 reps with strict form, aiming for 15. If you hit 15, increase the weight next session.
• This isn’t about moving maximal weight. It’s about maximal tension and muscle fiber recruitment. Leave your ego at the door.

What is the Optimal Grip for EZ Bar Bench Press?

Related reading: Beginner Workout Plan: 3-Day Full-Body Program with 8-Week Progression

The beauty of the EZ bar lies in its varied angles. There isn’t one “optimal” grip that works for everyone, because we all have different biomechanics and points of discomfort. However, for targeting triceps and getting the most out of using an EZ bar for bench press, we recommend a grip that places your hands on the innermost angled sections.

This grip will feel like a close-grip bench, but with your wrists in a slightly more neutral position compared to a straight bar. Your palms will be angled inwards. This position:

1. Reduces Wrist Strain: The semi-supinated grip takes pressure off the wrist joint.
2. Increases Triceps Activation: It naturally puts your triceps in a stronger position to drive the weight up, especially at lockout.
3. Emphasizes Inner Pecs: While the triceps are the primary movers here, you’ll feel a solid contraction in the sternal (inner) part of your chest.

Experiment. Grip the bar, lie down, and see what feels strongest and most comfortable for your wrists and shoulders. The goal is to feel the triceps and chest working, not your joints screaming. Don’t be afraid to adjust mid-set if something feels off. This is about intelligent training, not just moving weight.

Progression: How to Get Stronger with the EZ Bar Bench

Progression with the bench press with a curl bar is straightforward. We don’t complicate things. The goal here is progressive overload, but not necessarily through simply adding massive plates. You’re building muscle and strength endurance, not testing your 1RM.

Here’s the breakdown:

1. Master the Rep Range: Start with a weight you can comfortably hit for 10 reps with perfect form. Your goal is to reach 15 reps with that weight across all working sets. Once you can hit 15 reps, it’s time to increase the load.
2. Increase the Weight: Add 2.5kg (5 lbs) to the bar. Drop back to hitting 10-12 reps with the new weight, then work your way back up to 15 reps again. This incremental increase is how you force adaptation. Don’t jump 10kg just because you feel strong. That’s how you get injured or compromise form.
3. Reduce Rest Intervals: Once you’re consistently hitting your target reps and the weight is moving well, challenge yourself by cutting down the rest time between sets. If you were resting 90 seconds, drop it to 75 seconds, then 60 seconds. This increases the density of your workout, forcing your muscles to work harder with less recovery, boosting endurance and hypertrophy.
4. Slow the Tempo (Advanced): For an even nastier challenge, once you’re moving heavy weight for high reps with short rest, try extending the eccentric (lowering) phase to 4-5 seconds. This drastically increases time under tension, tearing down more muscle fibers for growth. This is brutal, but effective.

Remember, consistency is key. Don’t skip sessions. Don’t half-ass your reps. Show up, put in the damn work, and watch your triceps and lockout strength explode. This isn’t a quick fix; it’s a grind.

Form Cues & Common Mistakes for EZ Bar Bench

Listen up. Good form is non-negotiable. With using an EZ bar for bench press, you’re trying to target specific muscles and avoid injury. Screwing up your form is a fast track to getting sidelined.

Critical Form Cues:

• Scapular Retraction and Depression: Before you even unrack the bar, pull your shoulder blades back and down. Think about pinching a pencil between them. This creates a stable base, protects your shoulders, and helps you drive the weight.
• Elbow Tuck: Keep your elbows relatively tucked, pointing towards your feet, not flared out wide. This keeps tension on the triceps and inner chest, and saves your shoulders. Flaring them out screams ego lifting and invites injury.
• Chest Up: Maintain an arch in your lower back, driving your chest towards the ceiling. Your glutes should remain on the bench. This is not a flat-back exercise.
• Controlled Descent: Lower the bar slowly, under control, for 2-3 seconds. Feel the stretch in your chest and triceps. Don’t just drop it.
• Explosive Press: Drive the bar back up powerfully, focusing on contracting your triceps and chest. Don’t let your shoulders do all the work.
• Foot Drive: Keep your feet firmly planted on the floor. Use them to drive power through your legs, into your hips, and up into the bar. It’s a full-body movement, even on the bench.
• Wrist Alignment: Ensure your wrists stay relatively straight, not bent back excessively. The EZ bar helps with this, but you still need to be mindful. If your wrists are screaming, lighten the load or adjust your grip.

Common Mistakes That Kill Progress:

• Ego Lifting: Trying to lift too much weight with a curl bar is plain stupid. This is not your 1RM test. You’re trying to build muscle, not impress anyone. Lighten the load, focus on the damn contraction.
• Bouncing the Bar: Using your chest as a trampoline at the bottom of the movement. This is a classic rookie mistake. It reduces time under tension, takes stress off the muscles, and can seriously injure your sternum. Control the descent.
• Flared Elbows: Letting your elbows splay out wide puts immense stress on your shoulder joints and reduces triceps activation. Tuck them in.
• Loss of Scapular Stability: Allowing your shoulders to round forward at the bottom or top of the movement. This destabilizes the entire press and increases injury risk. Stay tight.
• Half-Reps: Not going through a full range of motion. If you’re only lowering the bar halfway, you’re only getting half the gains. Get a full stretch at the bottom, and a strong lockout at the top.
• Ignoring the Tempo: Rushing through reps without control. You’re cheating yourself out of gains. Every rep needs to be deliberate and controlled.

Cut this bullshit out. Focus on the work. Focus on the muscle. That’s how you build real strength and size.

Gear We Use

When you’re putting in serious work, even on accessory movements like bench press with a curl bar, sometimes a little support goes a long way. We don’t rely on gear as a crutch, but as a tool to enhance performance and protect against wear and tear. For pressing movements, especially when pushing higher reps or trying to focus on triceps, wrist stability is key.

That’s why a good pair of Weightlifting Wrist Wraps can be beneficial. They provide crucial support to your wrist joints, keeping them rigid and preventing excessive extension under load. This isn’t about lifting more weight; it’s about maintaining proper form, reducing strain, and allowing you to focus purely on driving the weight with your target muscles. If your wrists are feeling the burn before your triceps or chest, wraps can help you push through the set without compromising your form or risking injury. We’re talking about smart training, not relying on gear to lift beyond your means. My only gripe is that some lifters become over-reliant on these, so use them judiciously.

FAQ

Is bench pressing with a curl bar safe for shoulders?

Bench pressing with a curl bar can actually be safer for many lifters’ shoulders compared to a straight bar. The semi-supinated grip often allows for a more natural and less stressful position for the shoulder joint, especially for those with existing impingement issues. However, poor form or excessive weight will still compromise shoulder safety, regardless of the bar used.

Can using an EZ bar for bench press build a bigger chest?

While the primary emphasis of using an EZ bar for bench press tends to be on the triceps and inner chest, it absolutely contributes to overall chest development. It’s an effective accessory movement that adds volume and hits the chest from a slightly different angle, leading to more comprehensive muscle growth. Don’t expect it to build a massive outer pec sweep on its own, but it will add thickness.

What’s the difference between EZ bar bench and close-grip bench press?

The main difference lies in the grip and wrist position. A traditional close-grip bench press uses a straight bar, forcing your wrists into a more pronated, fixed position. The EZ bar’s curved shape allows for a more neutral or semi-supinated grip, which can reduce wrist strain and sometimes feel more natural for individuals with specific joint mechanics. Both target triceps and inner chest, but the EZ bar offers a different feel and potentially less joint stress.

How often should I include the curl bar bench press in my routine?

We recommend incorporating the bench press with a curl bar 1-2 times per week as an accessory movement. You can place it after your main compound pressing movement on a chest or push day, or dedicate a specific session to it if you’re focusing heavily on triceps and lockout strength. Listen to your body and ensure adequate recovery.

What weight should I start with for EZ bar bench press?

Start light. Seriously. Pick a weight that allows you to perform 10-12 controlled reps with perfect form, focusing on the muscle contraction rather than just moving the bar. It’s always better to start too light and increase, than to start too heavy and risk injury or shitty form. Leave your ego outside the gym.

Conclusion

The bottom line is this: the bench press with a curl bar is a legitimate tool in your arsenal, but it’s not the primary weapon. It’s an accessory lift designed to hammer your triceps, hit your inner chest, and provide a shoulder-friendly pressing option. Stop thinking it’s a shortcut or a replacement for the straight bar bench. It’s about smart training, targeted development, and building a stronger, more resilient physique. We’ve given you the program, the progression, and the damn cues. Now, get off your ass and put in the work. Integrate this into your routine, focus on form, push the intensity, and watch your triceps blow up. No more excuses, just results.

Related Articles

• How Much Protein Do You Actually Need Per Day to Build Muscle for Serious Lifters 2026
• Bulking vs Cutting for Serious Lifters: How to Do Both Right and When to Switch in 2026
• How to Build a Push Day Workout for Serious Lifters: Exercises, Sets, & Reps (2026)
• HIIT vs Steady State Cardio: Which Burns More Fat and When to Use Each

Where to Buy

Weightlifting Wrist Wraps

Shop Now