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Instructions
- Adjust the seat and sit upright with your back against the pad.
- Grip the handles with a tight, narrow grip at shoulder width or slightly closer.
- Press the handles upward in a controlled motion until your arms are fully extended.
- Pause briefly at the top without locking out your elbows.
- Lower the handles slowly back to the starting position.
Technical Tips
- Keep your core engaged throughout the movement.
- Avoid arching your lower back by keeping it pressed against the pad.
- Control the movement, especially during the lowering phase.
- Keep your wrists aligned with your forearms.
Breathing Tips
- Inhale as you lower the handles down.
- Exhale as you press the handles upward.
Medical restrictions
- Shoulder impingement or rotator cuff injury
- Elbow tendinitis
- Cervical spine issues
The Military Machine Press with a tight grip is a strength training exercise designed to target the shoulders and triceps using a guided machine. This variation of the traditional shoulder press focuses on stability and controlled movement, making it an ideal option for beginners or those recovering from injuries. By narrowing the grip, the exercise emphasizes the front deltoids and triceps while minimizing strain on the shoulder joints. The machine setup ensures a fixed path of motion, reducing the risk of improper form and promoting muscle isolation. Suitable for building upper body pushing strength, this movement supports functional performance and muscle development. It is commonly used in bodybuilding and fitness routines to enhance deltoid and arm definition. Whether you're aiming to improve overhead strength or build muscle mass in a safe, structured way, the military machine press with a tight grip is a reliable and effective choice.
What muscles do I work with the military machine press tight grip?
The military machine press tight grip primarily targets the shoulders and triceps, with a focus on the front deltoids and triceps heads due to the narrow hand position.
Is the military machine press tight grip good for beginners?
Yes, this exercise is beginner-friendly thanks to the guided path, which supports safe execution and proper form while building upper body strength.
Should I use a tight or wide grip on the military press machine?
A tight grip emphasizes the triceps and front deltoids more, while a wide grip shifts focus to the side deltoids; choose based on your muscle-building goals.
Can I do the military machine press tight grip if I have shoulder pain?
If you have shoulder pain or a history of injury, consult a medical professional first; while the machine offers support, certain shoulder conditions may require modifications.