Greetings, fitness fanatics! If you’re looking for an effective way to strengthen your arms and shoulders, the barbell standing close grip military press is a great choice. Not only will it help you tone those muscles, but it can also help you achieve a more sculpted physique. In this article, I’ll provide you with instructions on how to do the exercise correctly, the muscles that are used, some tips to help you get the most out of it, and some common mistakes to avoid. So grab your barbell and let’s get started!
- Barbell Standing Close Grip Military Press Summary
- Barbell Standing Close Grip Military Press Instructions
- Video Tutorial
- Barbell Standing Close Grip Military Press Muscles
- Benefits of Barbell Standing Close Grip Military Press
- Tips for Performing Barbell Standing Close Grip Military Press
- Benefits and Tips Video
- Frequent Mistakes To Avoid
- Variations and Complementary Exercises
- Opposing Complementary Exercises
Barbell Standing Close Grip Military Press Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: Deltoid – Lateral, Obliques, Pectoralis Major – Clavicular, Psoas major, and Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
- Equipment: Barbell
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Barbell Standing Close Grip Military Press Instructions
- You should wear a lifting belt to perform standing military press. Grab the barbell with a narrow overhand grip slightly inside your shoulders.
- The bar should be in front of your face, and your elbows pointed forward.
- Press the barbell straight up until you have fully extended your arms overhead.
- Finally, lower the barbell straight down in front of your face.
- Repeat until you have completed your desired number of reps.
Barbell Standing Close Grip Military Press Muscles
- Deltoid, Anterior
- Deltoid – Lateral
- Pectoralis Major – Clavicular
- Psoas major
- Serratus Anterior
- Trapezius – Lower
- Trapezius – Middle
- Triceps Brachii
- Biceps Brachii
- Triceps – Long Head
- Iliocastalis lumborum
- Iliocastalis thoracis
Benefits of Barbell Standing Close Grip Military Press
The Barbell Standing Close Grip Military Press is an excellent exercise for targeting the anterior deltoid muscle. This exercise involves lifting a barbell overhead with a close grip, and can be performed with lighter weights for higher repetitions or heavier weights for fewer repetitions. This exercise is beneficial for building shoulder stability, strength, and mobility. Additionally, it helps to tone and shape the anterior deltoid muscle, as well as improve posture and balance. By engaging the anterior deltoid muscle in this exercise, it helps to strengthen and develop the shoulder joint, while simultaneously providing a solid foundation for upper body strength.
Tips for Performing Barbell Standing Close Grip Military Press
The Barbell Standing Close Grip Military Press is an effective exercise to help you achieve your fitness goals. However, it can be tricky to do correctly and safely. To ensure that you get the most out of this exercise, use these tips to help you get the most out of your Barbell Standing Close Grip Military Press workout.
- To improve your balance, you can change your base and have one foot forward and one back.
- Utilize A Lifting Cage With The Carefully Set In Place Safety Bars. By using proper safe practices you are going to drive yourself farther and your pump will increase.
- Do At Least 3 Of 8-20 Repetitions For Bulk. Now there are various theories about how Muscle Growth is brought on, but all come to an agreement that sets of 60-80% of your 1RM will cause muscle growth.
- Perform your primary compound movements at the beginning of your training, and then do isolation movements to concentrate on individual muscles towards the end. You want the peak capabilities of your individual muscle groups any time you do compound lifts, for instance, squats, deadlift, and bench. Then you need to work the muscles of which you determined were weak during those movements or zones that couldn’t get fatigued due to the type of compound lift you executed.
Benefits and Tips Video
Frequent Mistakes To Avoid
It’s important to note that while the Barbell Standing Close Grip Military Press is a great exercise for building upper body strength, there are a few common mistakes that can make it less effective. To get the most out of this exercise and avoid injury, it’s important to avoid these mistakes. Read on to learn more about the most common mistakes and how to avoid them.
- Don’t Forget Your Cooldown. You will likely reduce your restoration time frame and lessen soreness for those who accomplish a good cool-down.
- You’ll Do Better To Not Dismiss Your Pains. Tender muscle tissue and an injury pain are not necessarily always the same. Once you experience painfulness any time you are doing exercises you should stop, or you could simply just mhelp to make this injury worse yet.
- You Can’t Neglect A Warm-Up. getting the blood flowing to your Muscle tissue is the Best way to prevent injuries.
Variations and Complementary Exercises
The Barbell Standing Close Grip Military Press is a great exercise for strengthening the shoulders and upper arms, but it’s important to switch up your routine to keep your muscles engaged. To help you do that, here are some variations, complementary, and alternative exercises that work similar muscles as the Barbell Standing Close Grip Military Press.
Barbell Standing Military Press: The Barbell Standing Military Press is a great complementary or alternative exercise to the Barbell Standing Close Grip Military Press. It is an upper body exercise that works the shoulders, triceps and upper chest muscles. It can be done with either a barbell or a pair of dumbbells and involves pressing the weight straight up from shoulder height, while keeping the feet shoulder-width apart and the knees slightly bent. The exercise can also be done in a seated position, but the standing variation allows for more range of motion and engages more muscles. This exercise helps to build strength, improve posture and coordination, and can be used as part of a full body workout routine.
Barbell Standing Wide Military Press: The Barbell Standing Wide Military Press is a great alternative or complementary exercise to the Barbell Standing Close Grip Military Press. This exercise works the same muscles, but the wide stance allows for more range of motion and the increased distance between your hands puts more emphasis on your chest and shoulders. Additionally, the wide grip can help to work your triceps more effectively, while also improving your posture. This exercise also helps to improve your overall core stability, as you must maintain control of the barbell throughout the movement.
Cable Shoulder Press: The cable shoulder press is an excellent alternative or complementary exercise to the barbell standing close grip military press. This exercise works the same muscles as the barbell press, but with different angles and resistance. The cable shoulder press is performed with a cable machine, allowing you to work one arm at a time, providing more range of motion and stability. This exercise helps to strengthen the shoulders, while also working the triceps and upper back muscles. The cable shoulder press is an effective way to add variety to your workout and challenge your muscles in a new way.
Check Out These Top Barbell Exercises
Dumbbell Arnold Press: The Dumbbell Arnold Press is a great alternative or complementary exercise to the Barbell Standing Close Grip Military Press. This exercise involves standing with a dumbbell in each hand, with your palms facing in. You then press the weights overhead and rotate your hands so that your palms are facing out, before bringing the weights back down to the starting position. This exercise strengthens the shoulders, triceps and core muscles, while also working your stabilizing muscles. It is an effective exercise for improving shoulder strength and stability, and can be used as an alternative or complementary exercise to the Barbell Standing Close Grip Military Press.
Dumbbell Cuban Press: The Dumbbell Cuban Press is a great alternative or complementary exercise to the Barbell Standing Close Grip Military Press. This exercise targets the shoulder and triceps muscles and also helps to improve shoulder stability. It requires two dumbbells, one in each hand, and a slight bend in the knees. Starting from a standing position, you raise the dumbbells up to shoulder level and press them up above your head in an arc motion. This exercise is excellent for building shoulder strength, improving stability, and engaging the triceps.
Dumbbell One Arm Shoulder Press: The Dumbbell One Arm Shoulder Press is a great complementary or alternative exercise to the Barbell Standing Close Grip Military Press. It works the same muscles, but in different ways. The Dumbbell One Arm Shoulder Press uses a single arm to press the weight up, whereas the Barbell Standing Close Grip Military Press uses both arms to press the weight up. It’s a great way to focus on one side of your body at a time, and helps to ensure that each side of your body is equally strong. Additionally, the Dumbbell One Arm Shoulder Press helps to improve balance and coordination as well.
Opposing Complementary Exercises
To further strengthen your chest and triceps, it is important to include exercises that work the opposing muscle groups. By doing so, you will create a balanced workout and ensure that no one muscle group is overworked. Here are some exercises that will help you do this:
Close Grip Lat Pulldown: The Close Grip Lat Pulldown is an excellent exercise to pair with the Barbell Standing Close Grip Military Press. This exercise targets the latissimus dorsi muscles in the back, which are the opposing muscle group to the shoulders and triceps used in the Barbell Standing Close Grip Military Press. By pairing these two exercises together, you can work both muscle groups for a more balanced workout. The Close Grip Lat Pulldown helps to strengthen the back and increases the stability of the shoulder joint, making it a great complement to the Barbell Standing Close Grip Military Press.
Dumbbell Straight Arm Pullover: The Dumbbell Straight Arm Pullover is a great complement to the Barbell Standing Close Grip Military Press. This exercise works the opposing muscle group, the back, by having you lie on your back and hold a dumbbell with both hands, arms straight and palms facing each other. By performing this exercise, you can target the back muscles while still getting the benefits of the Barbell Standing Close Grip Military Press, such as improved posture and shoulder stability. The combination of these two exercises will help you build a strong and balanced upper body.
Narrow Parallel Grip Chin Up: The Narrow Parallel Grip Chin Up is a great complementary exercise to the Barbell Standing Close Grip Military Press. This exercise targets the same muscle groups as the Military Press, but works the opposing muscles. It focuses on the back muscles, specifically the lats and biceps, while the Military Press works primarily on the shoulders and triceps. By doing both exercises in tandem, you can achieve a balanced workout that strengthens all of your major upper body muscles.
The Barbell Standing Close Grip Military Press is an excellent exercise for anyone looking to get fit. With its countless benefits, it is a great choice for working out the shoulders, triceps, and upper chest. Just remember to keep your grip close, keep your back straight, and keep your core engaged for best results. And if you don’t want to accidentally send the barbell flying, make sure you don’t lock your elbows at the top of the movement! Now that you know all about the Barbell Standing Close Grip Military Press, it’s time to get out there and get to work! If you’re looking for more fitness tips and tricks, be sure to check out the rest of our articles. Keep up the good work!
References: Wikipedia | ExRx.net | PubMed.gov