Military Press - Standing, Close Grip (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet shoulder-width apart, holding a barbell with a close grip (hands about shoulder-width apart).
   • Position the barbell at shoulder level, resting it on the front of your shoulders.
2. Step 2Grip the Bar
   • Use a close grip (hands just outside shoulder width) with your palms facing forward.
   • Ensure your grip is firm and your wrists are straight.
3. Step 3Position Your Body
   • Engage your core and keep your chest up while standing tall.
   • Your elbows should be slightly in front of the barbell, and your feet should be flat on the ground.
4. Step 4Press the Bar
   • Take a deep breath and press the barbell overhead by extending your arms fully.
   • Keep your elbows close to your body and avoid arching your back as you lift.
5. Step 5Hold the Position
   • At the top of the lift, pause for a moment to stabilize the weight overhead.
   • Ensure your arms are fully extended and your body is in a straight line from head to heels.
6. Step 6Lower the Bar
   • Slowly lower the barbell back to shoulder level, maintaining control throughout the movement.
   • Keep your core engaged and avoid letting the bar drop quickly.
7. Step 7Repeat
   • Perform the desired number of repetitions, focusing on maintaining proper form with each press.
8. Step 8Finish the Exercise
   • After completing your reps, carefully lower the barbell to your shoulders and then to your thighs.
   • Safely place the barbell back on the rack or the ground.