Barbell Standing Close Grip Military Press

Muscles worked

Setup

1. Set the barbell in a rack at upper-chest height.
2. Grip the bar with an overhand grip, placing your hands slightly narrower than shoulder-width apart.
3. Step under the bar, resting it across your front deltoids and upper chest, then step back into a shoulder-width stance.
4. Brace your core and squeeze your glutes to create a rigid, stable base.

How to do it

1. Exhale and press the bar vertically in a straight line, tilting your head back slightly as the bar passes your face.
2. Once the bar clears your head, push your head forward ('look through the window') and fully lock out your elbows overhead.
3. Inhale and lower the bar under control back to the starting position on your upper chest.
4. Maintain a controlled tempo, focusing on a powerful ascent and a 2-second eccentric phase.

Form checklist

• Keep your forearms vertical and wrists stacked directly over your elbows.
• Avoid excessive arching of the lower back by maintaining glute and abdominal tension.
• Ensure the bar travels in a straight vertical path rather than curving around the face.
• Keep your elbows tucked slightly forward rather than flared out to the sides.
• Maintain a full range of motion by bringing the bar all the way down to the collarbone.

Pro tips

• Focus on squeezing the bar as hard as possible to increase neural drive and stability.
• At the top of the movement, shrug your shoulders slightly to fully engage the trapezius and stabilize the scapula.
• Think about 'pushing yourself away from the bar' into the floor to maximize force production.

Make it harder

• Implement a 2-second pause at the chest to eliminate elastic energy and increase difficulty.
• Perform the movement from a seated position on the floor (Z-Press) to remove leg drive and maximize core demand.

Frequently asked

What muscles does the barbell standing close grip military press work?

The barbell standing close grip military press primarily targets the trapezius and triceps, and also works the deltoids as secondary muscles.

What equipment do you need for the barbell standing close grip military press?

The barbell standing close grip military press uses barbell.

Is the barbell standing close grip military press good for beginners?

The barbell standing close grip military press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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