Which EZ bar grip angle should I use?

Use the angled segments that let your wrists stay neutral with forearms vertical at the bottom. Comfort and stacked alignment are the priority over exact width.

Can I clean the bar first instead of unracking?

Yes, but unracking from a rack is usually safer and more repeatable. If cleaning, keep the setup consistent and use loads you can control throughout the set.

What if my shoulders pinch at the bottom?

Stop the bar slightly higher, use a slightly narrower grip, and slow the eccentric. If discomfort persists, try a neutral-grip dumbbell press until symptoms ease.

Is this better than a straight-bar press for wrists?

For many lifters, the cambered grip reduces wrist extension and feels more natural. Choose the option that lets you keep stacked alignment without pain.

EZ Bar Overhead Press

Overview

Target Muscle Groups:: Shoulders, triceps.
Equipment:: Ez bar.
Difficulty:: Intermediate.

General Information

EZ Bar Overhead Press is a compound exercise that primarily targets the shoulders and also engages the triceps. It is an intermediate-level movement that leverages the semi-pronated grip of the EZ bar to reduce wrist strain while pressing overhead.

The cambered grip often feels more natural than a straight bar and can help maintain stacked wrists and forearms. It works well for strength and hypertrophy phases with clear progression options and stable mechanics in a rack or from a clean start position.

Grip width slightly outside shoulders balances front and side delts. Keep the bar slightly in front of the face and avoid excessive lean-back to preserve shoulder comfort and consistent force transfer.

Instructions

Set J-hooks at upper-chest height in a rack. Grip the EZ bar on the angled segments just outside shoulder width with neutral wrists.
Step under, brace your core, and unrack. Keep elbows slightly forward and chin tucked to clear the bar path in front of the face.
Lower to roughly nose or chin height under control, maintaining vertical forearms and even pressure through your grip.
Press up on the same path to a soft lockout without shrugging. Keep ribs down and avoid leaning back to finish the rep.
Re-rack carefully by walking the bar back into the hooks under control at the end of your set.

Common Mistakes

Overextended wrists

Keep wrists neutral and stacked over forearms to avoid strain and power leaks.

Leaning back to finish

Hold a firm brace and avoid turning the press into a high-incline movement.

Bar path behind the head

Keep the bar slightly in front of the face; pressing behind the head increases shoulder stress.

Using leg drive

This is a strict press; keep knees and hips quiet to isolate the shoulders.

Crashing into the rack

Walk the bar out cleanly and re-rack deliberately to avoid hitting the uprights mid-set.

Injuries

EZ Bar Overhead Press is a medium risk exercise when performed with proper technique.

Watch for wrist extension and elbow flare that can stress the shoulders. Keep a stacked wrist-forearm line and track elbows slightly forward of the bar at the bottom position.

If shoulder discomfort appears, reduce range, use a slightly narrower grip, or switch to a neutral-grip dumbbell press. Avoid grinding reps and maintain smooth tempo throughout.

Alternative Exercises

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Frequently Asked Questions

Q: Which EZ bar grip angle should I use?: Use the angled segments that let your wrists stay neutral with forearms vertical at the bottom. Comfort and stacked alignment are the priority over exact width.
Q: Can I clean the bar first instead of unracking?: Yes, but unracking from a rack is usually safer and more repeatable. If cleaning, keep the setup consistent and use loads you can control throughout the set.
Q: What if my shoulders pinch at the bottom?: Stop the bar slightly higher, use a slightly narrower grip, and slow the eccentric. If discomfort persists, try a neutral-grip dumbbell press until symptoms ease.
Q: Is this better than a straight-bar press for wrists?: For many lifters, the cambered grip reduces wrist extension and feels more natural. Choose the option that lets you keep stacked alignment without pain.

Overview

Target Muscle Groups:: Shoulders, triceps.
Equipment:: Ez bar.
Difficulty:: Intermediate.