Barbell Standing Close Grip Military Press
- Músculo objetivo
- Deltoid Anterior, Triceps Brachii
- Músculos sinergistas
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipamiento
- Barbell
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The barbell standing close grip military press is a standing overhead pressing exercise that targets the front shoulders (anterior deltoids) and the triceps. Taking a close grip — roughly shoulder-width or slightly narrower — increases triceps involvement compared with a standard military press, while the side delts, upper chest, and serratus anterior assist. It builds vertical pressing strength and lockout power with a strict, full-body brace.
Cómo hacer el Barbell Standing Close Grip Military Press
- 1Set a barbell in a rack at upper-chest height and grip it with your hands about shoulder-width apart or slightly narrower, knuckles facing up.
- 2Un-rack the bar and step back, resting it across the front of your shoulders with your elbows pointing forward and slightly down.
- 3Stand tall with feet about hip-width apart, brace your core, and squeeze your glutes to lock your torso in place.
- 4Tuck your chin slightly back to clear a vertical path for the bar.
- 5Press the bar straight up overhead, keeping it close to your face and driving through your triceps to lock out.
- 6As the bar passes your forehead, push your head and torso forward so the bar finishes directly over the middle of your shoulders.
- 7Hold the locked-out position briefly with your arms fully extended and the bar stacked over your midfoot.
- 8Lower the bar under control back to your front shoulders, then complete your reps and re-rack the bar safely.
Consejos de técnica
- Keep your wrists stacked over your forearms and your elbows under the bar so the load travels straight down into your triceps and shoulders.
- Drive the bar in a vertical line — move your head back to let it pass, then forward at the top, rather than pressing the bar around your face.
- Stay braced through your core and glutes for the whole set to avoid leaning back and turning it into an incline press.
- Press from a full-body rack position, not a clean each rep — un-rack and re-rack a heavy bar in a power rack rather than cleaning it overhead.
- Use safety arms or train near a rack when going heavy, since a failed overhead barbell rep has no easy bailout.
Errores comunes
- Leaning back excessively to push the bar up, which loads the lower back and shifts the work off the shoulders onto the upper chest.
- Letting the elbows flare wide instead of staying tucked under the bar, which weakens the triceps drive and stresses the shoulder joint.
- Pressing the bar forward and around your face rather than straight up, lengthening the bar path and reducing lockout strength.
- Losing core and glute tension so the ribs flare and the hips push forward, leaking power and straining the lower back.
- Going too heavy and grinding failed reps overhead with no rack or safety arms set, which is a serious safety risk.
Preguntas frecuentes
What muscles does the close grip military press work?
It primarily works the front shoulders (anterior deltoids) and the triceps. The side deltoids, upper chest (clavicular head of the pectoralis major), and serratus anterior assist as synergists.
How does the close grip change the exercise?
A grip at roughly shoulder-width or slightly narrower shifts more of the load onto the triceps and demands a stronger lockout, while still hitting the anterior deltoids hard. A standard wider grip emphasizes the shoulders a little more.
Is the standing military press good for beginners?
Yes, but start light and master the vertical bar path and full-body brace first. Pressing overhead while standing trains core stability too, so prioritize strict form before adding weight.
How many sets and reps should I do?
For strength, 3 to 5 sets of 3 to 6 reps works well. For muscle and shoulder development, aim for 3 to 4 sets of 8 to 12 reps with a weight you can press with strict form.
Should I clean the bar or use a rack?
For a heavy press, un-rack and re-rack the bar from a power rack set at upper-chest height. Cleaning it each rep adds fatigue and risk; the rack lets you focus on the press itself.
