Close-Grip Barbell Overhead Press

Barbell variation that changes grip, stance, or range to provide a specific progression while keeping a stable bilateral load.

• Compound
• Barbell
• Intermediate

How to do it

• Center the bar and use symmetrical grip marks
• Keep the bar close to its efficient path
• Add load only when the range is repeatable

Sets, reps and tempo

Ranges: 5–8 strength · 8–12 hypertrophy · 1–3 RIR

Tempo: Press for 1 s to lockout, lower for 2 s to your chin under control

Common mistakes

• Gripping the bar asymmetrically
• Changing stance between repetitions to finish the set

Muscles worked

Primary

• Anterior deltoid
• Triceps

Secondary

• Core / abs
• Traps

Alternatives

• Standing Overhead Press
• Incline Dumbbell Press
• Lateral Raise