Build Shoulder Strength with Close Grip Shoulder Press

Close Grip Shoulder Press

Rep Range

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

Hints

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.

Muscle Focus

Primary Muscles

Front Shoulders

Secondary Muscles

Upper Chest, Traps, Middle Shoulders, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Middle Chest, Latissimus Dorsi