Description
An exercise that targets the shoulders and upper body, using a barbell to perform a close grip press while standing.
How to Do Barbell Standing Close Grip Military Press
- 1Setup
Set a barbell in a power rack at upper chest height. Stand facing the bar, gripping it with an overhand, slightly narrower than shoulder-width grip, thumbs wrapped.
- 2Setup
Unrack the barbell and take a small step back, positioning your feet shoulder-width apart with a slight bend in your knees. Hold the bar at your upper chest, elbows slightly forward.
- 3
Engage your core and press the barbell straight overhead, extending your elbows fully without locking them. Exhale as you press.
- 4
At the top, your head should slightly push forward, aligning your torso and the bar directly over your mid-foot. Keep your core tight to maintain stability.
- 5
Slowly and with control, lower the barbell back down to your upper chest, allowing your elbows to track slightly forward. Inhale as you lower the weight.
Tips
- Maintain a rigid core throughout the entire movement to prevent arching your lower back and to transfer force efficiently.
- Keep your elbows slightly in front of the bar as you press to ensure optimal deltoid engagement and reduce shoulder impingement risk.
- Control the eccentric (lowering) phase of the lift, taking 2-3 seconds to bring the bar back to your chest, maximizing muscle time under tension.
- Allow your head to move slightly back as the bar passes your face on the way up, then gently push it forward to allow the bar to finish directly overhead.
Common Mistakes
- ×Arching your lower back excessively shifts tension away from the shoulders and can strain your spine; fix this by bracing your core tightly and tucking your pelvis slightly.
- ×Using leg drive to initiate the press turns it into a push press, which reduces the strict shoulder work; ensure your legs remain stable and only your upper body presses the weight.
- ×Flaring elbows out wide places undue stress on the shoulder joints; keep your elbows tracking slightly forward and under the bar path to protect your shoulders.
Variations
Barbell Military Press (with hanging band technique)
Master the Barbell Military Press with the hanging band technique to build stronger shoulders. This variation enhances stability and control.
Barbell Standing Wide Military Press
Build powerful shoulders and triceps with the Barbell Standing Wide Military Press.
Barbell Standing Military Press
Build strong, powerful shoulders and triceps with the Barbell Standing Military Press.
Barbell Standing Military Press (without rack)
Press a barbell from your shoulders up over your head while standing to build strong, sculpted shoulders.
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