Close-Grip Overhead Press

Body region

• Shoulders
• Arms

Muscles

Main

• Deltoid
• Triceps

Helps

• Pectoralis Major
• Serratus Anterior
• Trapezius

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Gluteus Maximus

Equipment

• Barbell
• Squat Rack

Technique

1. Unrack the bar at upper-chest height with hands just inside shoulder width.
2. Stand with feet hip-width apart, squeeze the glutes and brace the abs.
3. Press the bar straight up, keeping the elbows in front of the bar.
4. Lock out overhead, then lower to the top of the chest.

Cues

• Keep the forearms vertical from the side view.
• Expect to use less weight than with a standard grip.

Common mistakes

• Leaning back to turn it into an incline press.
• Letting the elbows flare out to the sides.

Alternatives

• Overhead Press
• Wide-Grip Overhead Press