Barbell Standing Close Grip Military Press
Description
The barbell standing close grip military press is a standing overhead press performed with hands narrower than shoulder-width. The close grip shifts emphasis from the side delts to the front delts and triceps. It is a strong choice for tricep and front delt development without sacrificing the standing strict press pattern.
Muscle Group
Equipment Required
Barbell Standing Close Grip Military Press Instructions
- Stand with feet shoulder-width apart, holding a barbell at shoulder level.
- Grip the bar with hands narrower than shoulder-width.
- Sit the bar on the front delts with elbows pointing forward.
- Brace your core and stand tall with chest up.
- Press the bar straight overhead by extending your arms.
- Move your head slightly back as the bar passes the face.
- Lock out the bar at the top with arms straight overhead.
- Lower the bar back down to the starting position with control.
Barbell Standing Close Grip Military Press Form & Visual
Barbell Standing Close Grip Military Press Benefits
- Close grip emphasizes triceps and front delts
- Builds overhead pressing strength
- Strong tricep involvement
- Different stimulus than wide grip press
- No leg drive at strict cadence
- Useful for tricep and front delt training
Barbell Standing Close Grip Military Press Muscles Worked
- Anterior deltoid
- Triceps brachii
- Lateral deltoid
- Trapezius (upper)
Barbell Standing Close Grip Military Press Variations & Alternatives
- Overhead Press
- Standing Military Press
- Close Grip Bench Press
- Push Press
