Fitness

How to Build Pecs With a Curling Bar

How to Build Pecs With a Curling Bar


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You can strengthen your chest with an EZ-curl bar.

Thomas Northcut/Photodisc/Getty Images

The curling bar, also known as the EZ-curl or EZ bar, was designed to put your wrists in a better position to perform arm curls. The bar is curved in the middle, allowing your hands to be angled toward or away from each other, depending on how you grip the bar. Even if the bar wasn't developed with your chest in mind, you can do any barbell exercise with a curling bar, including a pectoral activity such as the bench press.

1.

Warm up before you perform any bench presses. Do at least five minutes of light cardio activity, such as walking on a treadmill.

2.

Lie face up on a bench with your feet flat on the floor. Have a spotter with you to hand you the bar and to grab it if it starts to slip from your hands.

3.

Grasp the outside of the bar's curled portion so your hands are angled toward each other. Use an overhand grip.

4.

Hold the bar above your face with your arms extended. This is the starting position.

5.

Inhale as you lower the bar slowly. Stop when the bar is just above your middle or lower chest.

6.

Exhale as you press the bar up to the starting position. Do four sets of six to eight repetitions per set, using a weight that makes the final reps challenging. Perform bench presses one to three times per week with at least a 48-hour gap between sessions.

Tip

  • Perform bench presses on an incline bench to target your upper pecs or a decline bench to emphasize your lower-chest muscles.

Warning

  • Consult a physician before starting a new exercise program.



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