---
title: "EZ Bar Seated Close Grip Shoulder Press"
description: "Sit on a bench with back support, holding an EZ bar with a close overhand grip."
locale: en
slug: ez-bar-seated-close-grip-shoulder-press
url: "https://hi.fitness/exercises/ez-bar-seated-close-grip-shoulder-press"
primaryMuscle: "Front delts"
secondaryMuscles: ["Triceps"]
equipment: ["EZ bar","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/fd5b941c-ez-bar-seated-close-grip-shoulder-press.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# EZ Bar Seated Close Grip Shoulder Press

Sit on a bench with back support, holding an EZ bar with a close overhand grip.

## How to do it

1. Sit on a bench with back support, holding an EZ bar with a close overhand grip. Position the bar at shoulder height with your palms facing your neck and your elbows pointing forward.
2. Press the bar overhead by extending your elbows upward.
3. Fully extend your arms without locking your elbows at the top of the movement.
4. Lower the bar back to the starting position at shoulder height with control, keeping your elbows pointing forward.

## Form tips

- Ensure your elbows stay in front of you throughout the movement to effectively target the shoulders.
- Avoid locking your elbows at the top to keep tension on the shoulder muscles.
- Inhale as you lower the bar and exhale as you press it overhead.
- No bench? Use a sturdy chair set against a wall so it cannot slide.

## Similar exercises

- [Barbell Standing Military Press](https://hi.fitness/exercises/barbell-standing-military-press) - Front delts · Barbell
- [Dumbbell Seated Shoulder Press](https://hi.fitness/exercises/dumbbell-seated-shoulder-press) - Front delts · Dumbbell
- [Standing Shoulder Press Dumbbell](https://hi.fitness/exercises/standing-shoulder-press-dumbbell) - Front delts · Dumbbell
- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Arnold Press Dumbbell](https://hi.fitness/exercises/arnold-press-dumbbell) - Front delts · Dumbbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell
- [Seated Shoulder Press Barbell](https://hi.fitness/exercises/seated-shoulder-press-barbell) - Front delts · Barbell