5 Alternatives to Close Grip Military Press for Stronger Delts
If you can't perform the Barbell Standing Close Grip Military Press, use pressing and unilateral variations that still load the anterior and lateral deltoids. Try the dumbbell strict press with a neutral grip: brace your core, drive the weights overhead, and slightly externally rotate the shoulder to emphasize the lateral deltoid.
Original Exercise: Barbell Standing Close Grip Military Press
How to Perform Barbell Standing Close Grip Military Press
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows close to your body.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height.
- Repeat for the desired number of repetitions.
Best Barbell Standing Close Grip Military Press Alternatives
1. Barbell Shoulder Press
99.9% MatchHow to perform this exercise
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
2. Anti-Gravity Press
99.9% MatchHow to perform this exercise
- Place a bar on the ground behind the head of an incline bench.
- Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
- To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
- Return to the starting position and repeat to complete the set.
3. Barbell Standing Wide Military Press
98% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
- Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
4. Barbell Standing Bradford Press
90.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with an overhand grip.
- Press the barbell overhead, fully extending your arms.
- Lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
5. Dumbbell Scott Press
90% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
6. Ez Barbell Anti Gravity Press
90% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
- Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
7. Bradford/Rocky Presses
88.7% MatchHow to perform this exercise
- Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
- Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
- Now lower the bar down to the back of the head slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Lower the bar down to the starting position slowly as you inhale. This is one repetition.
8. Band Shoulder Press
88.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
- Press the band overhead, fully extending your arms.
- Pause for a moment at the top, then slowly lower the band back to shoulder height.
- Repeat for the desired number of repetitions.
9. Clean And Press
88.5% MatchHow to perform this exercise
- Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
- Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
- As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
- At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
- As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
10. Dumbbell Arnold Press
86.4% MatchHow to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Barbell Standing Close Grip Military Press Alternative
You may swap this lift because of shoulder pain, limited barbell access, mobility limits, or training priorities. The close narrow grip increases triceps contribution and shifts the humeral head forward, which can aggravate impingement. Choose alternatives that allow a neutral wrist, freer scapular motion, or a different vertical path. Cue: keep elbows slightly in front (~30 degrees) of the torso to reduce supraspinatus compression. For equipment or rehab needs, landmine or dumbbell pressing reduces internal rotation and lowers compressive load while still loading the deltoids and recruiting the rotator cuff for stability.
How to Choose the Right Substitute
Match the substitute to your goal, equipment, and shoulder mechanics. For strength, pick a heavy bilateral press (dumbbell or landmine) and load progressively; for hypertrophy, use higher-rep strict presses and controlled eccentrics. If you have shoulder pain, favor neutral grips and unilateral presses to reduce internal rotation and allow scapular motion. Cue: keep your core braced and tuck the ribs slightly while pressing so the delts, not the spine or pecs, take the primary load. Also consider stability demands—single-arm presses increase rotator cuff activation and core anti-rotation strength.
Frequently Asked Questions
What muscles does Barbell Standing Close Grip Military Press work?
The lift primarily targets the anterior and lateral deltoids while heavily recruiting the triceps for extension. It also engages the upper pecs, traps, rotator cuff for shoulder stabilization, and your core for upright posture; a narrow grip increases triceps involvement by shortening the deltoid moment arm.
What is the best bodyweight alternative to Barbell Standing Close Grip Military Press?
A progressive pike push-up or handstand push-up progression best replicates vertical pressing without equipment. Cue: hike your hips, drive the crown of your head toward the floor, and keep elbows angled ~45 degrees so the deltoids bear the load and you maintain vertical force production similar to a military press.
Can I build muscle without doing Barbell Standing Close Grip Military Press?
Yes. You can build shoulder mass with other compound presses, unilateral dumbbell work, landmine presses, and targeted lateral raises. Use progressive overload, full range of motion, and controlled eccentrics—cue: pause at the bottom of each rep to maintain tension on the delts and ensure consistent muscle activation.
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