Military Press - Standing, Close Grip (Barbell)

Use a grip just inside shoulder width. Press overhead. This places more emphasis on the triceps and front delts compared to a wide grip.

Quick facts

Primary and secondary muscle groups targeted by this movement.

front shoulders

triceps

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

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

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.
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.
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.
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.
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.
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.
Step 7Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form with each press.
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.