Barbell Standing Close Grip Military Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Standing Close Grip Military Press is a compound upper-body exercise that primarily targets the shoulders, especially the front deltoids, while also engaging the triceps as secondary muscles. Performed with a barbell and a closer-than-shoulder-width grip, this variation emphasizes greater triceps activation compared to the traditional military press. The movement involves pressing the barbell overhead from shoulder height while standing upright, requiring core stability and proper posture to maintain control and avoid injury. It’s an effective choice for building shoulder size and strength, with added benefit to the triceps due to the narrow grip positioning.
How to Perform
Stand tall with proper alignment: Begin by standing with your feet about shoulder-width apart and hold the barbell at shoulder height using a close grip, slightly narrower than your shoulders. Keep your spine neutral, chest up, and eyes forward.
Engage your core and brace your body: Tighten your abdominal muscles and glutes to support your lower back and maintain balance throughout the exercise. Keep your legs firm and avoid leaning backward.
Press the bar overhead with control: As you exhale, drive the barbell upward in a straight path above your head. Focus on using your shoulders and triceps to lift the weight. Fully extend your arms, but stop just short of locking your elbows to keep tension on the muscles.
Hold briefly at the top: Once the bar is overhead and your arms are nearly straight, pause for a second to stabilize the weight and feel the contraction in your shoulders and triceps.
Lower the bar with steady control: Inhale as you slowly bring the barbell back down to its starting position at shoulder level. Avoid letting the weight drop or bouncing it off your shoulders—control is key to avoiding injury and maximizing muscle engagement.
Repeat with precision: Continue the movement for your intended number of repetitions, making sure every rep is smooth, stable, and aligned. Avoid leaning back or flaring your elbows out excessively, and keep your body upright and strong throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Control Every Part of the Lift: Resist the urge to speed through the movement or use momentum to get the bar overhead. Move the barbell in a steady, deliberate motion—press it directly upward using muscle power, then return it to shoulder level slowly and under control. This keeps constant tension on your shoulders and triceps while minimizing the chance of injury.
Protect Your Lower Back: One of the biggest mistakes during this exercise is letting your lower back arch excessively. This not only reduces how well the shoulders are activated but also puts strain on the spine. To prevent this, keep your abdominal muscles tight and your rib cage pulled down. Think about standing tall without leaning back.
Avoid Locking Out Your Elbows: When your arms reach full extension at the top of the press, don’t snap or fully lock your elbows. Instead, stop just short of full lockout to maintain muscle tension and reduce stress on the joints. A soft bend in the elbows at the top is safer and more effective.
How Not to Perform
Don’t Lean Back or Overextend Your Spine: Leaning backward shifts the pressure from your shoulders to your lower back, which can lead to injury. Always keep your torso upright, your ribs tucked, and your core tight to stay stable and protect your spine.
Avoid Using Leg Drive or Momentum: This exercise is meant to isolate the upper body, especially the shoulders and triceps. If you bend your knees or bounce the bar up with your legs, you're turning it into a push press and taking the load off the target muscles. Keep your legs straight and still.
Don’t Grip Too Wide: Using a grip that’s too wide turns it into more of a traditional shoulder press and reduces triceps involvement. A narrower grip (just inside shoulder width) is key to keeping the focus on both your delts and triceps.
Don’t Let Your Elbows Flare Out Too Much: Allowing your elbows to drift out wide can strain your shoulder joints. Instead, keep your elbows slightly forward under the bar to maintain better alignment and reduce joint stress.
Avoid Locking Your Elbows Hard at the Top: Snapping your elbows straight can put unnecessary pressure on your joints. Instead, stop just before full lockout to keep the tension in your muscles and reduce wear on your elbows.
Don’t Rush the Movement: Moving too quickly reduces time under tension, lowers muscle engagement, and increases the risk of sloppy form. Always press and lower the bar with control, especially on the way down.
Avoid Holding Your Breath Entirely: Holding your breath throughout the lift can raise blood pressure and reduce focus. Instead, exhale as you press up, and inhale as you bring the bar back down.
Don’t Let the Bar Drift Too Far Forward or Backward: The bar should move in a straight line over your head. Allowing it to shift too far in front or behind can throw off your balance and increase the risk of injury. Keep the bar path vertical and close to your body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
