EZ Bar Seated Close Grip Shoulder Press

EZ Bar Seated Close Grip Shoulder Press Exercise Description

The EZ-bar Seated Close-Grip Shoulder Press is a vertical pressing exercise performed on a bench with back support using the inner, angled grips of an EZ bar. It primarily trains the anterior and medial deltoids, with strong assistance from the triceps brachii for elbow extension. The upper trapezius and serratus anterior contribute by upwardly rotating the scapula, while the rotator cuff stabilizes the glenohumeral joint throughout the press. Using a slightly inside–shoulder-width grip keeps the elbows in front of the bar, increasing triceps involvement and often providing a wrist-friendly hand position. The seated setup limits lower-body contribution so you can focus on controlled shoulder flexion/abduction in the scapular plane, a stable trunk, and a smooth bar path that clears the face and finishes stacked over the shoulders. The goal is a strong, controlled overhead press with neutral spine, consistent rib position, and precise range of motion you can maintain without compensations.

Muscle Groups: Delts, Shoulders
Target Muscles: Deltoid - Anterior, Deltoid - Lateral
Assisting Muscles: Triceps Brachii - Lateral Head
Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor
Body Area: Upper Body
Body Parts: Shoulders
Body Surface: Front, Side
Body Symmetry: Bilateral
Equipment: EZ Barbell
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Shoulder Abductors, Shoulder Flexors
Joint Involvement: Multi-joint
Muscle Location: Front Shoulder, Side Shoulder
Movement Direction: Vertical
Muscle Position: Anterior, Lateral
Gender: Male

How To Do The EZ Bar Seated Close Grip Shoulder Press Exercise

‘- Set a bench upright with back support; sit tall with feet flat, glutes on the pad, and a neutral spine.
– Grip the EZ bar on the inner angled handles; hands slightly inside shoulder width, wrists neutral and stacked over forearms.
– Start with the bar resting at the front of the shoulders/clavicle; elbows slightly forward of the bar and forearms vertical.
– Inhale and brace; keep ribs down and chin slightly tucked to clear the bar path.
– Press the bar upward in a straight line that travels just in front of the face, allowing natural scapular upward rotation.
– Finish with arms straight and the bar stacked over shoulders and hips; avoid low-back arching and elbow hyperextension.
– Lower under control to about chin level (or to a depth that keeps forearms vertical and shoulders comfortable), elbows staying slightly forward.
– Maintain wrist-neutral, forearm-vertical alignment throughout; exhale as you press and inhale as you lower.
– Return the bar to the rack safely when finished.

EZ Bar Seated Close Grip Shoulder Press Tips

‘- Sit tall with your glutes on the pad, feet flat, and maintain a neutral spine against the back support.
– Grip the inner angled handles with hands slightly inside shoulder width to keep a close, wrist-friendly position.
– Keep wrists neutral and stacked directly over your forearms throughout the movement.
– Start with the bar resting on the front of your shoulders/clavicle, elbows slightly forward of the bar and forearms vertical.
– Before pressing, inhale, brace, keep your ribs down, and tuck your chin slightly to clear the bar path.
– Press the bar upward in a straight line that passes just in front of your face.
– Allow your shoulder blades to rotate naturally upward as you press.
– Finish each rep with arms straight and the bar stacked over your shoulders and hips, avoiding low-back arching and elbow hyperextension.
– Lower the bar under control to about chin level or to a depth that keeps your forearms vertical and shoulders comfortable.
– Exhale as you press up and inhale as you lower, maintaining wrist-neutral, forearm-vertical alignment the whole time.
[Continue only as needed for precise execution]

EZ Bar Seated Close Grip Shoulder Press Beginner Introduction

The EZ-bar Seated Close-Grip Shoulder Press is a seated overhead pushing movement that uses an EZ bar held on the inner, angled handles while resting against a bench with back support. With the hands set a bit narrower than shoulder width, it highlights the front and side of the shoulders, with strong help from the triceps to straighten the arms. The traps, muscles along the sides of the rib cage, and the shoulders themselves assist in guiding the shoulder blades and keeping the joint steady, while the core supports an upright, steady torso.

During the exercise, the bar typically starts near the upper chest and front of the shoulders, with the elbows slightly in front of the bar, and travels in a mostly straight line to a position overhead. The path moves close to the face without making contact and finishes roughly above the shoulders and in line with the body. Themes of the movement include controlled tempo, a smooth and repeatable bar path, a wrist-friendly grip position, and a range of motion that suits the shoulders while minimizing unwanted leaning or arching.