Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Shoulders · Ez Barbell
Ez Bar Seated Close Grip Shoulder Press
Ez Bar Seated Close Grip Shoulder Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs an ez barbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Ez Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Ez Bar Seated Close Grip Shoulder Press
- Sit on a bench with back support, holding an EZ bar with a close overhand grip. Position the bar at shoulder height with your palms facing your neck and your elbows pointing forward.
- Press the bar overhead by extending your elbows upward.
- Fully extend your arms without locking your elbows at the top of the movement.
- Lower the bar back to the starting position at shoulder height with control, keeping your elbows pointing forward.
Form tips
- Ensure your elbows stay in front of you throughout the movement to effectively target the shoulders.
- Avoid locking your elbows at the top to keep tension on the shoulder muscles.
- Inhale as you lower the bar and exhale as you press it overhead.
Ez Bar Seated Close Grip Shoulder Press alternatives
More delts exercises
Ez Bar Seated Close Grip Shoulder Press FAQ
What muscles does Ez Bar Seated Close Grip Shoulder Press work?
Ez Bar Seated Close Grip Shoulder Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Ez Bar Seated Close Grip Shoulder Press?
You need an ez barbell.
How many sets and reps of Ez Bar Seated Close Grip Shoulder Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ez Bar Seated Close Grip Shoulder Press good for beginners?
Yes. Ez Bar Seated Close Grip Shoulder Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Ez Bar Seated Close Grip Shoulder 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 Ez Bar Seated Close Grip Shoulder Press?
Other exercises for the delts include Dumbbell Seated Reverse Close Grip Press, Dumbbell Seated Shoulder Press Parallel Grip, Dumbbell Seated Shoulder Press and Band Seated Shoulder Press.
For developers
Use Ez Bar Seated Close Grip Shoulder Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_B7FSDS" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_B7FSDS", "name": "Ez Bar Seated Close Grip Shoulder Press", "model": "male", "target": "Delts", "equipment": "Ez Barbell", "media": { "mp4": "https://…/ex_B7FSDS/mp4-720.mp4?…", "poster": "https://…/ex_B7FSDS/poster.jpg?…" } }