Close Grip Military Press / Close Grip Barbell Shoulder Press
The close grip military press, also known as the close grip barbell shoulder press, is a variation of the traditional barbell military press exercise. It involves using a narrower grip on the barbell with more emphasis on the triceps and front of the shoulders.
How to do:
- Stand with your feet shoulder-width apart.
- Grab the barbell with a grip that is slightly narrower than shoulder-width apart. Your palms should be facing forward, and your elbows should be positioned slightly in front of the bar.
- Lift the barbell off the rack or clean it to shoulder level, and hold it there with your upper arms parallel to the floor. This is your starting position.
- Take a deep breath, brace your core, and engage your glutes for stability.
- Press the barbell upward in a controlled manner by extending your arms overhead. Keep your elbows pointing forward and your wrists neutral.
- Continue pressing until your arms are fully extended, and the barbell is directly overhead. Make sure to maintain proper form and avoid excessive arching of the lower back.
- Pause briefly at the top, and then slowly lower the barbell back to the starting position by bending your elbows and lowering it under control
- Repeat for the desired number of repetitions.
It’s important to note that using a close grip on the barbell can increase the stress on the shoulders and elbows. If you have any pre-existing shoulder or elbow issues, or if you experience discomfort, it’s recommended to use lighter weights or consider alternative exercises. As always, focus on maintaining proper form and gradually increase the weight as your strength and technique improve.
Close Grip Military Press / Benefits
The Close Grip Military Press is a compound exercise that engages multiple muscle groups in the upper body, including the triceps, deltoids, upper back, and core. It promotes overall upper body strength and stability, helping you develop pressing strength and power. The close grip position also emphasizes the triceps and front deltoids (anterior deltoids) more than the standard grip. This muscle group is responsible for shoulder flexion, and by focusing on them, you can develop stronger and more defined front delts.
Barbell military press action is effective to build up strength, but if you start this exercise without warming up or with excess weight, you can cause injury. Before starting exercise, always apply warm-up and stretching movements to your shoulder muscles and start by choosing a weight according to your fitness level.
Note: Many of the movements that work the same muscle group may look alike, but they focus on different parts of the muscles because they are at different angles. If you want to build better muscle specifically, keep in mind that it is more beneficial to include exercises that focus on different aspects to your training program.