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
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.
How to Do EZ bar Seated Close grip Shoulder Press
- 1Setup
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.
- 2Setup
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.
- 3
Inhale, brace your core, and press the EZ bar directly overhead by extending your elbows, keeping your wrists straight and aligned with your forearms.
- 4
At the top, fully extend your arms without locking your elbows, ensuring the bar is directly above your head and slightly behind your ears.
- 5
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.
Variations
Lever Seated Hammer Grip Shoulder Press
Target your shoulders effectively with the Lever Seated Hammer Grip Shoulder Press.
Dumbbell Seated Shoulder Press (parallel grip)
Build strong, well-defined shoulders with the seated dumbbell shoulder press. This exercise targets your deltoids and triceps for upper body strength and
Dumbbell Seated Shoulder Press
Strengthen your deltoids with the dumbbell seated shoulder press. Learn proper form to build powerful shoulders safely and effectively.
Dumbbell Seated Close Grip Press
Build strong shoulders and triceps with the Dumbbell Seated Close Grip Press. This exercise effectively targets your anterior deltoids.
Related Exercises
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Kettlebell Around Head Rotation
Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.
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