How to Bench with a Curl Bar?

To bench press with a curl bar, also known as an EZ curl bar, follow these steps to ensure proper form and a safe workout:

Setup and Execution

Here's a step-by-step guide on how to bench with a curl bar based on the provided information:

Lie Down: Position yourself on a flat bench, ensuring your back is flat and your feet are firmly planted on the floor.
Grip the Bar: Hold the EZ curl bar with an overhand grip, slightly wider than shoulder-width apart.
Starting Position: Lift the bar off the rack and position it directly above your chest with your arms fully extended.
Lower the Bar: Slowly lower the EZ curl bar towards your chest, stopping right under your chin. During this phase, make sure that your elbows are facing outwards, aligning them with the bar to ensure the correct range of motion and to avoid injury.
Push Up: Push the bar back to the starting position by extending your arms until they are fully locked, focusing on maintaining proper form throughout the entire movement.
Repetitions: Repeat steps 4 and 5 for your desired number of repetitions.

Grip Width: Maintain a grip that's slightly wider than shoulder-width. This helps engage the chest muscles effectively.
Elbow Positioning: Keep your elbows facing outwards in line with the bar when lowering the bar. This protects the shoulder joints and helps ensure proper form.
Control: Lower and raise the weight in a controlled manner, avoiding jerky or fast movements.
Focus: Concentrate on maintaining consistent form during each repetition to maximize muscle engagement and reduce the risk of injury.
Spotter (Recommended): It's always good to have a spotter when lifting to assist if you encounter any difficulties or need to stop.

While a straight barbell is more common for bench presses, using an EZ curl bar can have some benefits:

Reduced Wrist Strain: The angled shape of the EZ curl bar can help reduce stress on your wrists compared to a straight bar, making it a good option for those with wrist sensitivities.
Unique Muscle Activation: The angled grip can activate chest muscles from a slightly different angle, which may lead to a more complete chest development for some lifters.