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Shoulders · Barbell
Barbell Standing Close Grip Military Press
Barbell Standing Close Grip Military Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Barbell Standing Close Grip Military Press
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing forward), hands placed at shoulder-width apart. The barbell should be at chest height.
- Press the barbell overhead by extending your arms fully, making sure to keep the bar path straight and close to your body.
- Hold the barbell overhead for a moment and slowly lower the barbell back to the starting position at chest height. Repeat for the desired number of repetitions.
Form tips
- Avoid arching your back by maintaining a neutral spine throughout the movement.
- Breathe steadily, exhaling as you press the barbell overhead and inhaling as you lower it back down.
- Keep your elbows slightly in front of your body at the starting position to avoid shoulder strain.
Barbell Standing Close Grip Military Press alternatives
More delts exercises
Barbell Standing Close Grip Military Press FAQ
What muscles does Barbell Standing Close Grip Military Press work?
Barbell Standing Close Grip Military Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Barbell Standing Close Grip Military Press?
You need a barbell.
How many sets and reps of Barbell Standing Close Grip Military Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Standing Close Grip Military Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Barbell Standing Close Grip Military Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Standing Close Grip Military Press?
Other exercises for the delts include Bodyweight Standing Military Press, Dumbbell Seated Reverse Close Grip Press, Bodyweight Standing Military Press Wall Supported and Ez Bar Seated Close Grip Shoulder Press.
For developers
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