About this exercise
A seated overhead pressing movement using an EZ barbell with a close, narrow grip. The angled grip reduces wrist strain while targeting the front deltoids and triceps through a full range of motion.
EZ Bar Seated Close-Grip Shoulder Press
Step by step instructions, muscle activation and variants for the EZ Bar Seated Close-Grip Shoulder Press.
MediumFront shoulders
How to Perform
- Set the bench to an upright position and sit with your back firmly against the pad
- Hold the EZ barbell at the inner angled grips, hands slightly narrower than shoulder width
- Begin with the bar at shoulder height, elbows pointing forward and slightly out
- Press the bar directly overhead until your arms are fully extended
- Pause briefly at the top, then lower the bar back to shoulder height in a controlled manner
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Front shoulders
Secondary
TricepsSide shouldersUpper chest
Common Mistakes
Common mistakes content is coming soon.
About the EZ Bar Seated Close-Grip Shoulder Press
The EZ Bar Seated Close-Grip Shoulder Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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