Standing Close Grip Military Press

Overview

How to do it

1. 1

   Set your feet about shoulder-width apart.

2. 2

   Take the bar with a grip just inside shoulder width. Face your palms forward, and keep your elbows slightly ahead of the bar.

3. 3

   Unrack the bar or clean it to shoulder height, then hold it there with your upper arms parallel to the floor. This is your starting position.

4. 4

   Inhale deeply, brace your core, and tighten your glutes to stay stable.

5. 5

   Drive the bar overhead in a controlled path by straightening your arms. Keep your elbows pointed forward and your wrists neutral.

6. 6

   Press until your arms lock out and the bar sits directly overhead. Keep your form solid and avoid over-arching your lower back.

7. 7

   Hold the top briefly, then lower the bar slowly to the starting position by bending your elbows and controlling the descent

8. 8

   Perform the desired number of repetitions.

Muscles worked

Target

Anterior Deltoid

Synergists

Triceps، Lateral Deltoid، Trapezius، Serratus Anterior

Stabilizers

Levatos Scapula