Are you looking for an effective way to target your chest muscles without a bench? The EZ curl bar is a great alternative that can give you the same results, and even provide some unique exercises for targeting specific areas of your chest. With its easy-to-use design and versatile range of exercises, the EZ curl bar is an excellent tool for those who want to build strength and definition in their chest muscle group. In this article, we will discuss how to properly perform these exercises, as well as their benefits and when they should be used in your workout routine.
What is a curl bar exercise?
A curl bar, also known as an EZ bar, is a type of barbell that is bent in the middle and has angled grips. It is commonly used for exercises that target the biceps, but it can also be used for exercises that target the chest.
One exercise that targets the chest using a curl bar is the “curl bar press,” which is a variation of the traditional barbell bench press. To perform this exercise, lie flat on a weight bench with your feet firmly planted on the floor. Grasp the curl bar with an overhand grip and lower it to your chest. Push the bar back up to the starting position, fully extending your arms.
Another exercise that targets the chest using a curl bar is the “curl bar fly,” which is a variation of the traditional dumbbell fly. To perform this exercise, lie flat on a weight bench with your feet firmly planted on the floor. Hold the curl bar with a neutral grip (palms facing each other) and lower it to the sides of your chest. Push the bar back up to the starting position, fully extending your arms.
It is important to note that these exercises alone will not give you a well-rounded chest workout, and should be combined with other exercises such as the push-up, dumbbell presses, and dips. It is also important to use proper form and weight in order to avoid injury and to get the most out of your workout.
Related Article: EZ Curl Bar Exercises For Beginners
Benefits of EZ Curl Bar Exercise
Using the EZ curl bar for chest exercises comes with a number of benefits. The bent shape of the bar allows you to keep your wrists in a neutral position, which reduces the risk of injury. Additionally, it can be used to target specific areas of your chest and give you better control over how much weight is being used. Finally, this type of bar is very easy to use, making it suitable for all levels of fitness.
Top 5 benefits of EZ curl bar for chest exercises
1. Keeps wrists in a neutral position, reducing the risk of injury
2. Can be used to target specific areas of your chest
3. Better control over how much weight is used
4. Easy to use and suitable for all levels of fitness
5. Provides unique exercises that target different parts of the chest muscles
Related Article: EZ Curl Bar Workouts At Home
How to Perform Exercises with an EZ Curl Bar
When performing exercises with an EZ curl bar, it is important to use proper form and not rush the movements. Additionally, you should always choose a weight that is appropriate for your fitness level. When starting out, it is best to use lighter weights until you have mastered the exercise technique.
To perform chest exercises with an EZ curl bar, start by lying flat on a weight bench with your feet firmly planted on the floor. Grasp the bar with an overhand or neutral grip and lower it to your chest. Push the bar back up to the starting position, fully extending your arms.
When performing exercises such as the curl bar press and curl bar fly, make sure to keep your elbows close to your sides and use a slow, controlled motion. Additionally, it is important to keep the bar straight throughout the entire movement.
When To Use EZ Curl Bar Exercises For Chest Without Bench
The EZ curl bar can be used as part of your regular workout routine or as a supplement to chest exercises performed on a bench. They are great for beginners who may not have access to a full-sized barbell or for those who want to add variety to their chest workouts. Additionally, they can be used as an alternative when you don’t have access to a bench.
Top 10 EZ curl bar exercises for chest without bench
There are several exercises that can target the chest using a curl bar without the need for a weight bench. Here are a few examples:
- Standing curl bar press: This exercise is similar to the traditional barbell bench press, but it is performed while standing. Hold the curl bar with an overhand grip, and press it upward while keeping your back straight and your core engaged.
- Incline curl bar press: This exercise can be done by leaning against a wall or an incline bench at a 45-degree angle. Hold the curl bar with an overhand grip and press it upward.
- Push-ups: Push-ups can be done with the hands on the curl bar, which can provide a different feel and grip than traditional push-ups.
- Chest Dips: Dips can be done using parallel bars or a dip station, it’s an amazing exercise to target the chest and triceps.
- Standing chest fly: This exercise is similar to the traditional dumbbell fly, but it is performed while standing. Hold the curl bar with a neutral grip (palms facing each other) and open your arms to the side, then bring them back together in front of you.
- Decline curl bar press: To perform this exercise, place the curl bar on the ground and get in a push-up position with your hands on the bar. Lower yourself down to the bar and press back up.
- Pullovers: This exercise is similar to the traditional dumbbell pullover, but it is performed using a curl bar. Hold the curl bar with a neutral grip (palms facing each other) and lie on the ground with your feet flat on the floor. Bring the bar over your head and then bring it back towards your chest.
- Diamond push-ups: This variation of push-ups involves placing your hands close together, with your thumbs and index fingers touching to form a diamond shape. This can provide a different feel and grip than traditional push-ups.
- Curl bar pull-ups: This exercise is similar to traditional pull-ups, but it is performed using a curl bar. Hold the curl bar with an overhand grip and pull your body up to the bar.
- Curl bar dips: This exercise is similar to traditional dips, but it is performed using a curl bar. Hold the curl bar with an overhand grip and lower yourself down and then press back up.
As always, it is important to use proper form and weight in order to avoid injury and to get the most out of your workout.
When to Include EZ Curl Bar Exercises in Your Workout Routine
EZ curl bar exercises should be included in your workout routine two times per week; they can be used as an accessory to your regular chest exercises or as a stand-alone workout. Additionally, they can be used in between sets of other exercises to add variation and keep your muscles guessing. Furthermore, they are great for targeting specific areas of the chest muscle group, so you can tailor the exercises to focus on a particular area or movement that you want to improve.
Advantages of Using an EZ Curl Bar for Chest Workouts
The EZ curl bar is a great tool for chest workouts because it allows you to perform exercises that are typically done with free weights like the bench press, but without having to use as much weight. This can make it easier on your joints, and also reduce the risk of injury. Additionally, the shape of the bar helps reduce stress on the wrists and elbows, which can be beneficial for those who suffer from joint pain or discomfort. Finally, the EZ curl bar allows you to perform exercises with a different grip than traditional barbells or dumbbells, which can help target specific areas of the chest muscle group more effectively.
Tips for Getting the Most Out of Your Workout With an EZ Curl Bar
When using the EZ curl bar for chest exercises, it’s important to focus on proper form. Make sure you are engaging your core and keeping your back straight, and avoid swinging or jerking the weight in order to maintain control of the movement throughout the exercise. Additionally, make sure that you’re choosing a weight that is appropriate for your fitness level and goals. Lastly, be sure to give your muscles adequate rest between sets in order to maximize their gains.
Wrapping Up – Making the Most out of Your Chest Workouts Without a Bench!
The EZ curl bar is a versatile and effective tool for targeting the chest muscle group without needing a bench. It is easy to use and can be used in a variety of exercises that target specific areas of the chest. With proper form and weight selection, you can make the most out of your workout with this piece of equipment!