Shoulders · Barbell
Barbell Standing Close Grip Military Press
How to do the barbell standing close grip military press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand tall holding a barbell at shoulder height with hands closer than shoulder-width. Brace your core and glutes, then press the bar straight overhead, keeping your elbows tucked in front of you. Lock out with the bar over your midline, then lower under control to the front of your shoulders.
- 1Front delts and triceps driving the bar up
- 2Elbows staying tucked in front, not flared
- 3A tight braced trunk keeping you stacked
Common mistakes
- Overarching the low back to lean under the bar
- Flaring the elbows out wide
- Pressing the bar forward instead of straight up
Muscles worked
The barbell standing close grip military press mainly works the front delts and triceps, with the side delts, forearms, upper chest, lower back, upper traps, upper abs, and lower abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsSupport
- ForearmsSupport
- Upper ChestSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower TrapsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
Kovo programs the barbell standing close grip military press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.