EZ Bar Seated Close Grip Shoulder Press

Muscles worked

Setup

1. Set an incline bench to a 90-degree or near-vertical position.
2. Sit firmly with your back against the pad and feet planted shoulder-width apart on the floor.
3. Grasp the EZ bar on the inner downward-sloping grips with a shoulder-width, overhand grip.
4. Position the bar at shoulder height, resting it just above your upper chest with your forearms vertical.

How to do it

1. Exhale as you press the bar directly overhead in a vertical line until your arms are fully extended but not locked out.
2. Maintain a controlled tempo, taking roughly 2 seconds for the upward pressing phase.
3. Inhale as you slowly lower the bar back to the starting position at the upper chest over a 3-second count.
4. Keep your elbows tucked slightly forward (in the scapular plane) rather than flared out to the sides.

Form checklist

• Keep your lower back pressed firmly against the bench to avoid excessive arching.
• Ensure your wrists remain neutral and do not bend backward under the weight of the bar.
• Keep your head in a neutral position, looking straight ahead throughout the entire lift.
• Maintain a vertical bar path, moving your head slightly back as the bar passes your face.

Pro tips

• Focus on driving through the heels of your palms to maximize triceps and anterior deltoid recruitment.
• Squeeze your shoulder blades together against the bench to create a stable platform for the press.
• Stop just short of locking out your elbows at the top to maintain constant tension on the target muscles.

Make it harder

• Implement a 1-second pause at the bottom of each rep to eliminate momentum and increase difficulty.
• Use a '1.5 rep' technique: lower the bar to the chest, press halfway up, lower back to the chest, and then press all the way up.

Frequently asked

What muscles does the ez bar seated close grip shoulder press work?

The ez bar seated close grip shoulder press primarily targets the deltoids and triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the ez bar seated close grip shoulder press?

The ez bar seated close grip shoulder press uses ez barbell.

Is the ez bar seated close grip shoulder press good for beginners?

The ez bar seated close grip shoulder press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Barbell Standing Military PressIntermediate · deltoids and triceps