Barbell Standing Close Grip Military Press
Also known as: standing barbell close grip military press
Narrowing the grip lengthens the press and hands more of the work to the front delts and triceps, so your usual overhead weight will feel heavy.
How to do Barbell Standing Close Grip Military Press
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows close to your body.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height.
- Repeat for the desired number of repetitions.
Barbell Standing Close Grip Military Press Sets and Reps by Goal
Strength
5 sets of 3-5 reps with 3 minutes rest, taking the bar from a rack set at collarbone height rather than cleaning it every set.
Hypertrophy
4 sets of 6-10 reps with 2 minutes rest and a controlled 2-second lower back to the collarbones.
Endurance
3 sets of 12-15 reps with an empty or lightly loaded bar, 60 seconds rest, keeping every rep strict with zero leg drive.
Common Barbell Standing Close Grip Military Press Mistakes
Leaning the torso back to clear the chin, which shifts the load onto the lower back instead of the shoulders.
Tuck the chin and pull the head back so the bar travels in a straight line past the face, then push the head through once it clears.
Flaring the elbows out to the sides, which the narrow grip makes both awkward and hard on the shoulder joint.
Start with the elbows slightly in front of the bar and let them travel underneath it as the bar rises.
Adding a small knee dip on the last reps, turning a strict press into an accidental push press.
Lock the knees and squeeze the glutes for the whole set. Once the legs start contributing, the working set is finished.
Easier and Harder Than Barbell Standing Close Grip Military Press
Swap Barbell Standing Close Grip Military Press For
Barbell Standing Close Grip Military Press — Frequently Asked Questions
How do you do the Barbell Standing Close Grip Military Press?
Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart. Lift the barbell to shoulder height, keeping your elbows close to your body. Press the barbell overhead, extending your arms fully. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Standing Close Grip Military Press work?
The Barbell Standing Close Grip Military Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a barbell.
How many sets and reps of the Barbell Standing Close Grip Military Press should I do?
For muscle growth: 4 sets of 6-10 reps with 2 minutes rest and a controlled 2-second lower back to the collarbones. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Standing Close Grip Military Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Standing Close Grip Military Press?
Try the Dumbbell Full Can Lateral Raise, Cable Kneeling Rear Delt Row (with Rope) (male) or the Kettlebell One Arm Jerk. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Standing Close Grip Military Press the same as the standing barbell close grip military press?
Yes. The Barbell Standing Close Grip Military Press is also commonly called the standing barbell close grip military press. Different gyms and training programs label it differently, but "standing barbell close grip military press" refer to this same movement.
