EZ bar Seated Close grip Shoulder Press
Build strong, defined shoulders with the EZ bar Seated Close Grip Shoulder Press. This exercise effectively targets your deltoids for powerful upper body
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of EZ bar Seated Close grip Shoulder Press
Lever Seated Hammer Grip Shoulder Press
Shoulders · Leverage machine
Dumbbell Seated Shoulder Press (parallel grip)
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Close Grip Press
Shoulders · Deltoid Anterior · Dumbbell
Description
This exercise is performed by sitting on a bench with back support and lifting an EZ bar over your head, using a close grip. It mainly targets the shoulder muscles.
Save EZ bar Seated Close grip Shoulder Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do EZ bar Seated Close grip Shoulder Press
- 01Setup
Sit on a bench with back support, feet flat on the floor, and grasp the EZ bar with a close, pronated grip (palms facing away), about shoulder-width apart or slightly narrower.
- 02Setup
Position the bar at upper chest level, resting lightly on your clavicles or front deltoids, with your elbows tucked slightly forward and under the bar.
- 03
Inhale, brace your core, and press the EZ bar directly overhead by extending your elbows, keeping your wrists straight and aligned with your forearms.
- 04
At the top, fully extend your arms without locking your elbows, ensuring the bar is directly above your head and slightly behind your ears.
- 05
Exhale as you slowly lower the EZ bar back down to the starting position at your upper chest, maintaining control throughout the descent.
Tips
- Maintain a tight core and keep your back pressed against the bench throughout the movement to provide stability and protect your spine.
- Control the eccentric (lowering) phase of the movement to maximize muscle engagement and prevent injury.
- Focus on driving the bar straight up, imagining pushing your head through your arms at the top of the movement for full shoulder contraction.
- Ensure your grip is close enough to emphasize the anterior deltoids and triceps, but not so narrow that it causes wrist discomfort.
Common mistakes
- Arching the lower back excessively can strain the spine; fix this by engaging your core and pressing your lower back firmly into the bench.
- Lowering the bar too quickly reduces muscle tension and control; fix this by performing a slow, controlled descent, taking at least two seconds to return to the starting position.
- Flaring elbows out wide can place undue stress on the shoulder joint; fix this by keeping your elbows slightly tucked forward and under the bar path.
In the Ellim app, EZ bar Seated Close grip Shoulder Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train ez bar seated close grip shoulder press?
Get Ellim — FreeQuestions
Is EZ bar Seated Close grip Shoulder Press good for beginners?
EZ bar Seated Close grip Shoulder 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 EZ bar Seated Close grip Shoulder Press?
You need EZ Barbell to perform EZ bar Seated Close grip Shoulder 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 EZ bar Seated Close grip Shoulder Press?
Maintain a tight core and keep your back pressed against the bench throughout the movement to provide stability and protect your spine. Control the eccentric (lowering) phase of the movement to maximize muscle engagement and prevent injury. Focus on driving the bar straight up, imagining pushing your head through your arms at the top of the movement for full shoulder contraction. Ensure your grip is close enough to emphasize the anterior deltoids and triceps, but not so narrow that it causes wrist discomfort.
What are common mistakes when doing EZ bar Seated Close grip Shoulder Press?
Arching the lower back excessively can strain the spine; fix this by engaging your core and pressing your lower back firmly into the bench. Lowering the bar too quickly reduces muscle tension and control; fix this by performing a slow, controlled descent, taking at least two seconds to return to the starting position. Flaring elbows out wide can place undue stress on the shoulder joint; fix this by keeping your elbows slightly tucked forward and under the bar path.
Related exercises
Barbell Z Press
Shoulders · Barbell
EZ Bar Standing Overhead Press
Shoulders · EZ Barbell
EZ bar Incline Front Raise
Shoulders · EZ Barbell
EZ bar Front Twist Raise
Shoulders · EZ Barbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Kettlebell Around Head Rotation
Shoulders · Deltoid Anterior · Kettlebell
Track every rep of EZ bar Seated Close grip Shoulder Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store