Barbell Standing Close-Grip Military Press
Expert Advice
Keep your elbows in front of your body to protect your shoulder joints and ensure proper muscle activation.
How-to-do Steps
- Stand with your feet shoulder-width apart, holding a barbell with a close grip.
- Start with the barbell at shoulder height, elbows pointing forward.
- Brace your core and exhale as you press the barbell overhead.
- Lock out your arms at the top, then inhale as you slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Standing Close-Grip Military Press primarily targets the Shoulders, Triceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders40%
Triceps30%
Secondary
Chest15%
Abs15%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Standing Close-Grip Military Press work?
Barbell Standing Close-Grip Military Press primarily targets the Shoulders, Triceps. Secondary muscles involved include Chest, Abs. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Standing Close-Grip Military Press?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Standing Close-Grip Military Press suitable for beginners?
Barbell Standing Close-Grip Military Press is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
