Shoulders exercise · barbell
Barbell Standing Close Grip Military Press
The barbell standing close grip military press is a barbell exercise that targets the shoulders (deltoids), with the triceps and upper back assisting.
How to 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.
- Lower the barbell back to shoulder height.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The triceps and upper back work as secondary muscles. See all shoulder exercises or every barbell exercise.
