Shoulder press with close grip seated

This exercise specifically strengthens the shoulders and triceps while also promoting core stability.

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Preparation

Insert the handlebar and secure the sled so that the bar is in a seated position at the level of the clavicle.

Starting Position

Sit on a ball or chair in front of the handlebar. Keep your upper body upright and place your feet hip-width apart on the floor. Grab the handlebar shoulder-width apart.

Execution

Press the handlebar evenly upwards until your arms are fully extended. Then slowly lower it again. Before the bar reaches the bottom stop, initiate the next repetition.

Muscles Used

Triceps

Shoulders

Tip

Pay attention to an upright and stable body posture. Avoid a hollow back, keep the tension in your core always upright, and keep your shoulders down.

What makes this exercise particularly effective?

The close grip during the shoulder press reduces the distance between the hands, which increases the focus on the front shoulder muscles (anterior delts). Studies show that a close grip places more load on these muscle fibers.

The seated position stabilizes the lower and upper body. The lower back is supported, allowing a stronger focus on shoulder and arm work without the hips or torso having to compensate excessively.

By combining a close grip with a seated position, the movement can be executed more controlled. This helps protect the shoulder joints, especially when mobility or stability is limited.

What effect does the exercise achieve?

Strong activation of the front delts: This variation emphasizes the front shoulder head, contributing to more defined shoulder muscles.
Supporting pulling and pushing strength: A strong front deltoid not only aids shoulder presses but also supports movements such as pull-ups, bench presses, and other pushing exercises.
Better joint and posture control: With a stable trunk and glutes, the spine remains straight, reducing the risk of excessive lordosis.
Synergy effects with triceps and upper chest: The close grip position also activates the triceps and partially engages the upper chest muscles.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though the exercise "seated close-grip shoulder press" is not part of the classic Big 5, it can be a meaningful addition and variation.

It strengthens the shoulder press component, especially the front delts – important for shoulder presses and bench presses.
Performing the shoulder press with a narrow grip can help balance muscular imbalances, for example, if the lateral or rear deltoid is dominant.
As an auxiliary exercise, it helps improve performance in the Big 5 by providing targeted stimulus, adding variation, and emphasizing technique and execution quality.