Build Shoulder Strength with Close Grip Shoulder Press Into Shoulder Press

Close Grip Shoulder Press Into Shoulder Press

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Begin in a standing position with feet hip-width apart. Hold a dumbbell in each hand and bring them together in front of you at about chin level, palms facing each other - this is the starting position for the close grip shoulder press. Press the dumbbells upwards, keeping them close together, until your arms are almost fully extended. As you bring them down, separate the dumbbells and rotate your palms to face forward, positioning the weights right above shoulder level. This is your starting position for the regular shoulder press. Extend your arms, pressing the dumbbells overhead until nearly fully extended. Lower the dumbbells back right above shoulder level, then bring them together in front of you to return to the starting position for the close grip shoulder press.

Common Mistakes

It's essential to ensure smooth transitions between the two types of presses and not to use momentum. Keep the core engaged and back straight to avoid arching, which can strain the lower back. When pressing, be cautious not to lock out the elbows, as this places undue stress on the joints.

Breathing

Inhale as you prepare for the close grip shoulder press. Exhale as you press the dumbbells upwards. Inhale again while transitioning to the regular shoulder press starting position. Exhale as you perform the regular shoulder press.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Chest, Traps, Serratus Anterior

Tertiary Muscles

Latissimus Dorsi