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.
Ranked Barbell Standing Close Grip Military Press Alternatives
1. 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.
2. 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.
3. Standing Behind Neck Press
99.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
- Keep your back straight and core engaged.
- Press the barbell overhead by extending your arms, fully extending your elbows.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
4. Standing Military Press
99.9% MatchHow to perform this exercise
- Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
- Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
- Once you pick up the barbell with the correct grip length, 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 collarbone slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
5. 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.
6. Standing Barbell Press Behind Neck
97.4% MatchHow to perform this exercise
- This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
- Elevate the barbell overhead by fully extending your arms while breathing out.
- Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
7. Standing Bradford Press
96.7% MatchHow to perform this exercise
- Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.
- Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the weight behind your head.
- Lower the bar down to the back of the head until your elbow forms a right angle.
- Lift the bar back over your head by extending the elbows
- Lower the bar down to the starting position.
8. Kettlebell Two Arm Military Press
96% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
- Engage your core and press the kettlebells overhead, fully extending your arms.
- Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
- Repeat for the desired number of repetitions.
9. 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.
10. 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.
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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