Shoulders Exercise · Barbell

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Barbell Standing Close Grip Military Press

The standing close-grip military press narrows the hand spacing on an overhead press, which increases triceps involvement compared to a standard shoulder-width press. It also shortens the bar path slightly. Keep the core braced and avoid excessive back lean, since a narrower grip gives less lateral stability than a wider one.

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Also known as: Bb Standing Close Grip Military Press

Category

Shoulders

Equipment

Barbell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Standing Close Grip Military Press

1. Stand with your feet shoulder-width apart, gripping the barbell overhand with your hands slightly closer than shoulder-width.
2. Raise the barbell to shoulder height, keeping your elbows close to your body.
3. Press the barbell overhead until your arms are fully extended.
4. Lower the barbell back to shoulder height.
5. Execute the desired number of reps with smooth cadence and consistent focus on the delts.

Technique & Form Tips

For an overhead press, straighten the elbows as you move the arms upward and control the return. Match the grip, support and path to the demonstration. Other shoulder movements use different arm paths and should follow their own steps.

Common Mistakes to Avoid

• Excessive back arching: Engage your core to maintain a stable torso position while pressing.
• Using the wrong path: Follow the demonstrated path for the equipment and movement instead of forcing every variation into a barbell press.
• Insufficient core bracing: Stabilize your trunk before initiating the upward push.

How to Breathe During This Exercise

Keep breathing; for presses, breathe out as you press and in as you return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Standing Close Grip Military Press mainly targets your Delts, with your Triceps helping support the movement, along with your Upper Back.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have barbell? These target the same delts with different equipment.

Cable Alternate Shoulder Press Cable · Delts Dumbbell Arnold Press Dumbbell · Delts Kettlebell Arnold Press Kettlebell · Delts Lever Military Press Leverage Machine · Delts

FAQ

What muscles does the Barbell Standing Close Grip Military Press work?

The Barbell Standing Close Grip Military Press mainly works your delts. It also helps strengthen your triceps and upper back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Standing Close Grip Military Press?

You do the Barbell Standing Close Grip Military Press with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Standing Close Grip Military Press?

One mistake to watch for is excessive back arching: Engage your core to maintain a stable torso position while pressing.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Standing Close Grip Military Press?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Barbell Standing Close Grip Military Press?

The Cable Alternate Shoulder Press trains your delts with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.