Stand shoulder-width apart, grip the barbell with a narrow grip, and lift it to shoulder height.
Execution
Press the barbell overhead, fully extending your arms. Lower it back to shoulder level with control. Repeat for desired reps.
Equipment required
Barbell
Target muscles
Shoulders
More Detailed Information
Close Grip Military Press
How to Do:
Setup:
Stand with your feet shoulder-width apart for stability.
Grip:
Hold the barbell with a narrow grip, slightly closer than shoulder-width. Keep your palms forward and elbows slightly in front of the bar.
Starting Position:
Lift the barbell to shoulder level, ensuring your upper arms are parallel to the floor.
Press:
Inhale, brace your core, and engage your glutes. Exhale as you press the barbell upward, fully extending your arms. Keep elbows forward and wrists neutral.
Top Position:
At the top, the barbell should be directly overhead. Avoid excessive lower back arching.
Lower:
Slowly lower the barbell to shoulder level, maintaining control and proper form.
Repeat:
Perform for the desired repetitions.
Benefits:
The close grip military press targets the front deltoids while also engaging the triceps and upper chest. The narrower grip increases tricep activation and can help enhance overhead pressing strength and shoulder stability.
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