Standing Close Grip Military Press
| English Name | Standing Close Grip Military Press |
|---|---|
| Difficulty | Intermediate |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Anterior Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Functional Strength training |
| Required equipment | Barbell Weight Plate |
💠 Exercise guide
✅ Standing Close Grip Military Press is a highly important multi-joint exercise for developing vertical pressing strength, increasing shoulder strength and size (especially the anterior deltoid), and enhancing triceps involvement in pressing movements. The closer grip increases the demand for elbow extension (greater triceps contribution), while proper execution places a high emphasis on core stability, scapular control, and precise bar path technique. This movement plays a “foundational” role in both strength and upper-body hypertrophy programs and carries strong transfer to other presses (bench press, dips, push press).
💠 Execution Guide
Setup
✅ Set the barbell on the rack hooks at upper-chest/clavicle height so the unrack is safe and doesn’t require rising onto your toes.
✅ Close-grip bar hold: slightly inside shoulder width (typically about 1 to 1.5 fists narrower than shoulder width).
✅ Wrap the thumb around the bar (full grip); keep the wrists as neutral as possible and stacked over the forearms.
✅ Elbows under the bar and slightly in front of it; forearms close to vertical relative to the floor.
✅ Rest the bar on the muscular upper chest/clavicle area; move the head slightly back to create a clear bar path.
✅ Feet hip-width or slightly wider; bodyweight distributed across the entire foot (three points of contact: heel, big toe, outer edge).
✅ Squeeze the glutes and thighs; keep the ribs down to prevent excessive lower-back arching.
✅ Maintain controlled upward rotation of the scapulae; avoid aggressively pinching them together like in a bench press.
✅ Take a deep diaphragmatic breath and brace the torso (as if preparing to take a hit).
Execution
✅ From the chest, press the bar upward in a relatively vertical path; the bar passes in front of the face first, then you slightly bring the head forward so the bar finishes over the body’s midline.
✅ Throughout the ascent, keep the elbows under the bar; do not allow them to drift excessively backward.
✅ At the top of the movement, extend the arms to near elbow lockout (controlled lockout, no jerking).
✅ At the top, the bar should be over the body’s midline; arms close to the ears and the neck “tall” (without shrugging the shoulders).
✅ Brief pause of 0.5–1 second for control and stabilization.
✅ Lower the bar slowly and under control until it returns to the upper chest/clavicle.
✅ Keep the torso stable throughout the entire range; avoid pushing the hips back or over-arching the lower back to assist the lift.
✅ Recommended tempo: 1–2 seconds up (controlled), 2–3 seconds down.
Coaching Cues
✔️ “Wrist stacked over forearm” → Don’t break the wrist; transfer force through the forearm bones.
✔️ “Elbows under the bar” → Forearms vertical; a more direct force path and safer shoulder mechanics.
✔️ “Glutes tight, ribs down” → Prevents lower-back arching; torso stays like a solid column.
✔️ “Bar travels close to the face” → Keep the bar close to the body to reduce torque on the lower back and shoulders.
✔️ “Head back, then head forward” → Create space for the bar to pass the face; at the top, lock the bar over the midline.
✔️ “Controlled eccentric” → Lower the bar slowly for greater muscle growth and safety.
✔️ “Don’t shrug the shoulders toward the ears” → Keep the neck relaxed; avoid overactivating the upper traps.
✔️ “Breathing/brace” → Inhale and brace before the rep; controlled exhale through the hardest portion.
Benefits of the exercise
1️⃣ Develops vertical pressing strength and increases overall upper-body power
2️⃣ Increases triceps involvement due to the closer grip (greater elbow extension demand)
3️⃣ Strengthens the anterior deltoid and improves shoulder size and strength
4️⃣ Enhances core stability (core bracing) and torso control in standing movements
5️⃣ Improves scapulohumeral rhythm during overhead arm elevation
6️⃣ Carries over exceptionally well to other pressing movements (bench press, dips, push press, dumbbell press)
7️⃣ Improves bar path control and technical proficiency in upper-body lifts
8️⃣ Strengthens shoulder stabilizers (especially the rotator cuff) when performed correctly
9️⃣ Helps maintain muscular balance in training programs (prevents overemphasis on horizontal presses)
🔟 Highly programmable: suitable for strength, hypertrophy, and endurance by adjusting sets, reps, and tempo
Common Mistakes
❌ Partial range of motion: pressing only halfway up and failing to achieve full stabilization at the top
❌ Excessive wrist extension (wrist bent back), shifting stress to the wrist joint
❌ Elbows flaring too wide or drifting backward (loss of proper force line)
❌ Letting the bar drift away from the body (forward, arcing bar path) → increased stress on the shoulders and lower back
❌ Excessive lower-back arch and hips drifting back (using the spine to assist)
❌ Shrugging the shoulders upward and narrowing the subacromial space (increased impingement risk)
❌ Lowering the bar too fast and without control (shoulder/wrist injury risk)
❌ Slamming into elbow lockout at the top (hyperextension/joint irritation)
❌ Using a load that’s too heavy to maintain proper technique (unintentionally turning it into a push press)
Breathing Pattern
Regular sets (6–12 reps):
🌬️ Take a deep diaphragmatic breath before starting each rep or every 1–2 reps
💨 Controlled exhale as you pass the hardest portion of the lift (usually around forehead to overhead level)
Heavy sets (1–5 reps):
🌬️ Use strong bracing and, if necessary, a brief Valsalva maneuver (short breath hold) to get through the sticking point
💨 After a controlled lockout at the top, perform a short exhale and reset for the next rep
⚠️ Goal: maintain torso stability without unnecessarily increasing blood pressure (individuals with medical limitations should use caution).
ROM Guidelines
🔵 Recommended range: from controlled contact of the bar with the upper chest/clavicle to a full overhead press with stabilization.
🔵 Minimum acceptable: the bar reaches overhead and near elbow lockout without compensating with the lower back.
🔵 Dangerous / improper range:
Lowering the bar too far, causing shoulder opening and loss of scapular control
Forceful lockout with impact
Pressing with excessive lumbar arch and flared ribs
Precautions & Contraindications
⚠️ Active pain or injury to the rotator cuff, labrum, or shoulder impingement → prioritize technique correction or use safer alternatives first
⚠️ Wrist or elbow pain (especially with a very narrow grip) → slightly widen the grip / use wrist wraps / switch to neutral-grip dumbbells
⚠️ Low-back pain or poor core stability → reduce the load, use a controlled tempo, or choose seated or landmine variations
⚠️ Limited shoulder mobility (reduced flexion/overhead range) → use a landmine press or neutral-grip dumbbell press
⚠️ Individuals with uncontrolled high blood pressure: use caution with the Valsalva maneuver and very heavy sets
Variations & Alternatives
🔹 Simpler version (Beginners):
✔️ Neutral-grip dumbbell shoulder press
✔️ Machine shoulder press with a controlled range of motion
✔️ Single-arm landmine press
🔹 More advanced version:
✔️ Close-grip military press with a 1–2 second pause at the bottom
✔️ Tempo press with slower eccentrics (e.g., 3 seconds down)
✔️ Close-grip push press (for strength/power, with proper technique)
🔹 With limited equipment:
✔️ Standing dumbbell press
✔️ Band overhead press
🔹 Alternatives for shoulder pain or limitations:
✔️ Landmine press
✔️ Neutral-grip dumbbell press with a shorter range of motion and controlled scapular movement
Advanced Biomechanics
🧠 A closer grip typically increases the demand for elbow extension → greater triceps brachii involvement.
🧠 The optimal bar path stays close to the body; the farther the bar drifts forward, the greater the torque on the shoulders and lower back.
🧠 In overhead pressing, the scapulae must upwardly rotate and slightly posteriorly tilt to preserve subacromial space.
🧠 The “sticking point” most often occurs as the bar passes eye/forehead level; at this point, both the shoulders and elbows must produce force simultaneously.
🧠 Poor core stability turns force into lumbar compensation; therefore, bracing is a direct performance enhancer, not just a safety cue.
Programming Tips
📌 Strength: 3–6 sets × 3–6 reps | Rest 2–3 minutes | Focus on bar path and bracing
📌 Hypertrophy: 3–5 sets × 6–12 reps | Rest 60–120 seconds | Controlled eccentric
📌 Muscular endurance: 2–4 sets × 12–20 reps | Rest 45–75 seconds | Impeccable technique
📌 Recommended tempo: 2–0–1 or 3–0–1 (slow down, controlled up)
📌 Placement in the session: early in upper-body/shoulder workouts (after warm-up) and before isolation movements like lateral raises or triceps work
📌 Progression tip: once all sets are completed with perfect technique and no lower-back arch, increase the load by 2.5–5%.
💠 Muscle Involvement
✅ Standing Close Grip Military Press is a vertical pressing movement in which the anterior deltoid is primarily responsible for lifting the arms, while the triceps brachii is mainly responsible for extending the elbows. Bringing the hands closer together increases elbow involvement and simultaneously raises the demand for scapular and trunk stability; as a result, the core musculature, shoulder stabilizers, and spinal postural muscles play a critical role.
Main muscles
Synergistic muscles
Stabilizers
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
💠 Other Exercises
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Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
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2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
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