Barbell Standing Close Grip Military Press

The Barbell Standing Close Grip Military Press is an effective compound exercise that targets the deltoids (shoulders), triceps, and upper back muscles. This exercise is performed by standing with a barbell held in a close grip position, just outside shoulder-width. With the elbows pointed forward and slightly bent, the barbell is lifted from shoulder level to directly overhead in a controlled manner. This exercise primarily focuses on shoulder strength and stability, as well as upper body pressing strength. By using a close grip, the emphasis is shifted from the anterior (front) deltoids to the medial (side) deltoids, providing a well-rounded shoulder workout. Additionally, the triceps are heavily engaged as they assist in extending the arms and locking out the barbell overhead. Including the Barbell Standing Close Grip Military Press into your workout routine can yield numerous benefits. It helps improve upper body strength, shoulder mobility, and stability. Strong shoulders are essential for maintaining proper posture and preventing injuries in daily activities and other exercises. Furthermore, this exercise can contribute to improved muscular balance and overall upper body aesthetics. It is worth noting that the Barbell Standing Close Grip Military Press may not be suitable for everyone. Individuals with shoulder or upper body injuries or limitations should exercise caution or consult with a fitness professional before attempting this exercise. Proper form and technique are crucial to avoid strain or injury.

Instructions

• Start by setting up a barbell at shoulder height on a squat rack. Load it with an appropriate weight for your fitness level.
• Stand facing the barbell and grip it with a close grip, hands just slightly wider than shoulder-width apart.
• Step forward and position your feet shoulder-width apart.
• Engage your core, squeeze your glutes, and brace your abs.
• Unrack the barbell by straightening your arms and lifting it off the rack. Hold it at chest level with your elbows pointing forward.
• Inhale and begin the movement by pressing the barbell overhead, fully extending your arms without locking your elbows.
• Pause briefly at the top, and then lower the barbell back down to the starting position with control, exhaling as you do so.
• Repeat the movement for the desired number of repetitions, maintaining proper form throughout.
• Once you have completed your set, carefully rack the barbell back on the squat rack.

Tips & Tricks

• Start with a lighter weight and focus on perfecting your form before increasing the load.
• Engage your core muscles throughout the exercise to maintain stability and prevent straining your lower back.
• Keep your elbows slightly in front of your body to target the front deltoids more effectively.
• Maintain a neutral spine position by avoiding excessive arching or rounding of the lower back.
• Control the movement by lowering the barbell slowly and under control, without using momentum.
• Breathe out as you press the barbell overhead and breathe in as you lower it back down.
• Avoid locking out your elbows completely at the top of the movement to prevent unnecessary strain.
• If using a barbell feels uncomfortable, you can try using dumbbells for a similar exercise variation.
• Warm up the shoulder joints with mobility exercises and stretches before performing this exercise.
• Incorporate other shoulder exercises such as lateral raises and rear delt flyes to target different parts of the shoulder muscles.