EZ-bar Seated Close Grip Shoulder Press

The EZ-bar Seated Close grip Shoulder Press is a compound exercise that primarily targets the deltoids, specifically the anterior (front) and lateral (side) heads. This exercise is effective for building and strengthening the shoulders, as well as improving overall upper body strength and stability. To perform the EZ-bar Seated Close grip Shoulder Press, you will need an EZ-bar (a shorter barbell with angled grips) and an adjustable bench. Start by adjusting the bench to a 90-degree angle and sitting on it with your back pressed firmly against the backrest. Grasp the EZ-bar with a close grip, positioning your hands slightly narrower than shoulder-width apart. Begin the exercise by lifting the EZ-bar up, bringing it to shoulder level while keeping your elbows bent and tucked in close to your body. This is the starting position. From here, extend your arms upward, pushing the barbell overhead until your arms are fully extended. Pause momentarily at the top and then slowly lower the barbell back down to the starting position. It's crucial to maintain proper form throughout the exercise. Keep your core engaged, back straight, and avoid any excessive leaning or jerking movements. Remember to breathe naturally, exhaling as you push the barbell overhead and inhaling as you lower it back down. To enhance your workout, you can incorporate variations of the EZ-bar Seated Close grip Shoulder Press such as alternating arms, using dumbbells, or incorporating a seated or standing position for added challenge and muscle engagement. Incorporate the EZ-bar Seated Close grip Shoulder Press into your upper body routine to target your shoulders effectively and promote overall upper body strength and stability. Remember to start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise.

Instructions

• Sit on a bench with back support and hold an EZ-bar with a narrow, palms facing forward grip.
• Lift the barbell up to shoulder level and position it just above your collarbone.
• Keep your head and chest up, engage your core, and maintain a neutral spine.
• Press the barbell upward by extending your arms fully overhead.
• As you press, breathe out and keep your wrists straight, avoiding any excessive arching.
• Pause briefly at the top of the movement, feeling the contraction in your shoulders.
• Lower the barbell back down to the starting position by bending your elbows and keeping control.
• Repeat for the desired number of repetitions.
• Do not lock out your elbows at the top of the movement and ensure that you maintain proper form throughout.

Tips & Tricks

• Start with a lighter weight to ensure proper form and avoid strain on the shoulders.
• Maintain a neutral spine position throughout the movement to protect the lower back.
• Engage the core and stabilize the body by squeezing the glutes and keeping the abs tight.
• Focus on pushing the weight overhead with controlled and smooth movements.
• Avoid locking out the elbows at the top of the movement to keep tension on the shoulders.
• Breathe out as you press the weight overhead and breathe in as you lower it back down.
• Keep the wrists aligned with the forearms to reduce wrist strain and maintain a solid grip.
• Listen to your body and adjust the weight or range of motion as needed to avoid pain or discomfort.
• Include variety in your shoulder workouts by incorporating different grips and angles.
• Remember to warm up your shoulders before starting the exercise to improve mobility and prevent injuries.