Close Grip Shoulder Press
This shoulder exercise mainly works your front shoulders, with help from your upper chest, traps and middle shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Close Grip Shoulder Press
Begin by positioning yourself with feet hip-width apart to ensure a stable foundation. Holding the dumbbells closely, they should be in constant contact with each other throughout the entire movement. Start the exercise with the dumbbells just below chin height, palms facing each other, and elbows bent. As you engage your core, press the dumbbells straight up overhead, ensuring they remain touching. Utilize the strength of your shoulders, predominantly the deltoids, during this upward pressing motion. After reaching your highest point, control the descent, bringing the dumbbells back to their initial position, just below chin height with elbows bent.
Common mistakes
Be cautious not to arch your back excessively during the press as it can introduce strain or potential injury. Using too much momentum, especially during the lowering phase, can decrease the effectiveness of the exercise and up the risk for injury. When pressing, keep your elbows relatively close to your body, avoiding the temptation to let them flare out too much. This positioning further emphasizes the targeted muscles.
Breathing
As you prepare to press the dumbbells upwards, take a deep breath in. Exhale during the pressing motion. Inhale again as you smoothly return the weights to the starting position. Proper breathing can enhance the muscular effort and aids in maintaining core stability.
Muscles worked
Primary Muscles
Front Shoulders
Secondary Muscles
Upper Chest, Traps, Middle Shoulders, Serratus Anterior
Tertiary Muscles
Rear Shoulders, Middle Chest, Latissimus Dorsi
