Barbell Standing Close Grip Military Press
Strengthen your shoulders and triceps with the Barbell Standing Close Grip Military Press. Learn proper form to build powerful, defined deltoids safely.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Standing Close Grip Military Press
Barbell Military Press (with hanging band technique)
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Wide Military Press
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Military Press
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Military Press (without rack)
Shoulders · Deltoid Anterior · Barbell
Description
An exercise that targets the shoulders and upper body, using a barbell to perform a close grip press while standing.
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How to do Barbell Standing Close Grip Military Press
- 01Setup
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.
- 02Setup
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.
- 03
Engage your core and press the barbell straight overhead, extending your elbows fully without locking them. Exhale as you press.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Barbell Standing Close Grip Military Press work?
Barbell Standing Close Grip Military Press primarily targets Deltoid Anterior, Triceps Brachii. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.
Is Barbell Standing Close Grip Military Press good for beginners?
Barbell Standing Close Grip Military Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Standing Close Grip Military Press?
You need Barbell to perform Barbell Standing Close Grip Military Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Standing Close Grip Military Press?
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.
What are common mistakes when doing Barbell Standing Close Grip Military Press?
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.
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Free · iPhone only · Available on the App Store