Why Curl Bar Exercises for Chest are Actually a Game Changer

You’re staring at the rack. The straight bar is taken by some guy doing loud deadlifts, and the dumbbells are scattered across the floor like a minefield. All that’s left is that weird, zig-zagging piece of metal in the corner. Most people think the EZ bar—or curl bar—is strictly for blasting biceps or hitting skull crushers. Honestly? They’re missing out. Using curl bar exercises for chest isn't just a "backup plan" for when the gym is packed; it’s actually a brilliant way to save your wrists while hitting angles a standard barbell simply can't touch.

It sounds counterintuitive. How can a bar designed for curling help your pecs?

It’s all about the grip. The cambered design of the EZ bar allows for a semi-supinated or semi-pronated hand position. This takes the massive amount of torque off your ulnar nerve and wrists that you usually get with a flat bar. If you’ve ever felt that sharp, stinging "click" in your wrists during a heavy bench press, you know exactly why people are looking for alternatives.

The Biomechanics of the EZ Bar Press

Let’s get technical for a second, but not boring. When you use a straight barbell, your wrists are forced into a fixed, flat position. This is fine for some, but for anyone with past injuries or limited mobility, it’s a recipe for inflammation. The EZ bar allows your hands to turn slightly inward. This shift subtly changes the activation of the triceps and the sternal head of the pectoralis major.

You’ll find that curl bar exercises for chest emphasize the "squeeze" at the top of the movement. Because the bar is shorter than an Olympic bar, it’s also significantly easier to balance. You aren't fighting the lateral sway as much. You can focus entirely on the mind-muscle connection. It’s a different stimulus. Different is good.

Close-Grip EZ Bar Floor Press

This is probably the king of the bunch. Set yourself up on the floor. No bench needed. By lying on the floor, you eliminate the bottom half of the range of motion where the shoulders are most vulnerable.

1. Grab the inner knurling of the curl bar.
2. Lower it until your triceps lightly touch the floor.
3. Explode up.

Because of the grip angle, you can tuck your elbows closer to your ribs. This is a massive win for your rotator cuffs. Most lifters, especially those following programs like Jim Wendler’s 5/3/1, realize eventually that shoulder health is the bottleneck for chest growth. The floor press with a curl bar is the workaround. It builds that thick, inner-chest look because of the forced narrow hand placement.

Stop Ignoring the Underhand Grip

Ever heard of the Reverse Grip Bench Press? It’s a favorite of old-school bodybuilders and was famously studied by the Journal of Strength and Conditioning Research. They found that a reverse grip can increase upper pec involvement by up to 30% compared to a traditional grip.

Doing this with a straight bar is terrifying. It feels like the bar is going to slide out of your hands and crush your windpipe. No thanks.

But with a curl bar? The curves give your palms a "pocket" to sit in. It feels secure. By using curl bar exercises for chest with an underhand grip, you’re targeting the clavicular head (the upper chest) without needing an incline bench. It’s a weird sensation at first. You’ll have to drop the weight. Don't be an ego lifter here. Focus on the stretch.

The Landmine Chest Press (The Hidden Gem)

If your gym has a landmine attachment, or even just a corner to shove the bar into, try this. Load one end of the EZ bar. Stand facing it. Grasp the end of the bar where the plates are.

You’re going to press the bar up and away from your chest. The arc of the landmine naturally follows the fibers of the upper chest. Because the EZ bar has that angled grip, you can hold the "sleeves" of the bar more comfortably than a standard thick barbell.

It’s a functional movement. It builds stability.

Common Mistakes That Kill Your Progress

People treat the curl bar like a toy. It’s not. It still weighs something (usually between 15 and 25 pounds depending on the brand, though some heavy-duty ones hit 30).

• Going too fast: The shorter bar means less stability is required, which tempts people to turn their reps into a piston-like bounce. Stop. Pause at the bottom.
• Wrong grip width: If you grab the outermost curves, you might as well use a straight bar. The magic of the EZ bar is in the narrow, angled grips.
• Flaring elbows: Even with the angled grip, if you flare your elbows out 90 degrees, you’re going to wreck your shoulders. Keep them tucked at about 45 degrees.

Honestly, the biggest mistake is just not trying it because it looks "wrong." There’s a weird stigma in some gyms where if you aren't doing the Big Three with standard equipment, you aren't training hard. That’s nonsense. Your muscles don't have eyes. They only know tension and load.

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The "Squeeze" Factor

One thing you’ll notice immediately with curl bar exercises for chest is the peak contraction. When you use a wide Olympic bar, the weight is distributed so far out that the "feeling" of the chest working can get lost in the shuffle of your delts and lats.

With the EZ bar, everything is compact.

Try a "Guillotine Press" variation—carefully. Lower the bar toward your upper chest/neck area (stay light!) with the angled grip. The way the bar clears your chin because of the camber is actually safer than a straight bar. This specific move was a staple for Vince Gironda, the "Iron Guru." He hated the regular bench press. He thought it built too much front delt and not enough chest. He’d probably approve of the EZ bar variation.

Why Your Wrists Will Thank You

Carpal tunnel is real. General wear and tear from typing all day combined with heavy lifting is a recipe for a layoff. The straight bar forces the radius and ulna bones in your forearm to cross in a way that isn't natural for everyone.

The EZ bar respects your anatomy.

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By allowing a slight tilt, the force of the weight travels in a straight line through your forearm bones into the floor or bench. No shearing force on the wrist joint. This means you can train more often. Consistency beats intensity every single time.

How to Program This Into Your Routine

Don't replace your heavy flat bench if you're a powerlifter. You need the specific skill of the straight bar for competition. But for everyone else? This is a phenomenal "B" or "C" movement in your workout.

After your main heavy lift, move to a curl bar press for 3 sets of 10-12 reps. Focus on the tempo. Three seconds down, one second pause, explosive up.

Next Steps for Your Workout:

1. Check the weight: Standard EZ bars aren't 45 lbs. Weigh it first so you can track your progressive overload accurately.
2. Start with the Floor Press: It’s the safest entry point to using curl bar exercises for chest. It builds confidence with the balance of a shorter bar.
3. Try the Reverse Grip: Use it as a finisher at the end of your chest day to target the upper pecs.
4. Monitor your joints: If you’ve had elbow pain (tendonitis) from straight bars, see if the EZ bar relieves that pressure over a two-week period.

The curl bar is a tool, not a gimmick. Use the angles to your advantage and stop letting a straight piece of steel dictate how your joints should move. Your chest will grow, and your wrists will finally stop screaming at you.