Barbell Standing Close-Grip Military-Press

Starting Position: Stand upright with your feet about shoulder-width apart. Grip a barbell with a close grip that's narrower than shoulder-width, palms facing forward. The bar should be resting on your collarbone and upper chest area. Keep your elbows under the bar. Brace your core and retract your shoulder blades slightly to provide a stable base. Look straight ahead and maintain a neutral spine.

The Lift: Exhale as you press the barbell straight up overhead. Keep your head and chest up throughout the motion. Extend your arms fully at the top but do not lock out your elbows. Pause briefly when your arms are extended while maintaining control of the bar.

Lowering the Bar: Inhale as you slowly lower the barbell back down to the starting position. Make sure to keep the motion controlled and avoid letting the bar drop quickly. Your elbows should come back down in front of your body as you return to the starting position.

Repeat: Perform the desired number of repetitions while maintaining good form.

Safety Tips: Always warm up properly with lighter weights or dynamic shoulder exercises before performing the military press. Do not attempt this exercise with a weight that is too heavy, as it may compromise your form and increase the risk of injury. Avoid using momentum or arching your back excessively to lift the weight. Keep the motion strict and controlled. Consider using a spotter if you're working with heavier weights to ensure safety.

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