EZ-Bar Seated Close-Grip Shoulder Press
Build boulder shoulders! Target your medial deltoids with the EZ-Bar Seated Close-Grip Shoulder Press. Great for hypertrophy and strength.
The EZ-Bar Seated Close-Grip Shoulder Press is a compound exercise that mainly works the shoulders, with help from the triceps and chest. You'll need: exercise bench or ez curl bar or weight plates.
Required Equipment
EZ-Bar Seated Close-Grip Shoulder Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
EZ-Bar Seated Close-Grip Shoulder Press Variations and Alternatives
How to do the EZ-Bar Seated Close-Grip Shoulder Press
Begin by sitting on an upright bench with back support. Place an EZ curl bar with appropriate weight plates in front of you.
Grip the EZ bar with a close grip, your hands should be positioned on the first angled part of the bar from the center.
Carefully lift the bar from the floor or take it from the rack and hold it at shoulder height with your palms facing forward.
Push the bar overhead until your arms are fully extended but not locked out. Your hands should stay close together throughout the movement.
Pause briefly at the top of the movement.
Lower the bar back to the starting position at a controlled pace to complete one repetition.
Aim to keep your back flat against the bench and avoid arching your lower back excessively as you press the bar overhead.
Perform the desired number of sets and repetitions.
Make sure to perform the exercise with a weight that is challenging but allows you to maintain proper form. It’s important to increase weight gradually as you get stronger to prevent injury. Always warm up properly before starting your workout and cool down afterward.
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EZ-Bar Seated Close-Grip Shoulder Press FAQs
What muscles does the EZ-Bar Seated Close-Grip Shoulder Press work?
The EZ-Bar Seated Close-Grip Shoulder Press mainly works the shoulders, with help from the triceps and chest. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the EZ-Bar Seated Close-Grip Shoulder Press?
Exercise bench or ez curl bar or weight plates.
Is the EZ-Bar Seated Close-Grip Shoulder Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the EZ-Bar Seated Close-Grip Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some EZ-Bar Seated Close-Grip Shoulder Press variations and alternatives?
Similar exercises include the Band Seated Neutral-Grip Shoulder Press, Barbell Close-Grip Larsen Press, Barbell Incline Shoulder Press and Barbell Seated Overhead Behind-Neck Press.
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