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shoulder exercises > bar military press
 
 


This is one of the most effective of all the shoulder-building exercises, and should be incorporated in workout programs of all levels once the correct movement has been mastered and feels comfortable.

1 Sit with your back on a bench that allows a steep incline - between 80° and 90°. Grasp the barbell with an overhand (pronated) grip with your hands just a little wider than shoulder-width apart and rest it on your upper chest.

2 Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.

3 To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.
 


 
 

Variations:

- Do the exercise when standing - it requires more abdominal and lower back strength than when seated (a,b).

- Use dumbbells and press them either together or alternately.

Precautions:

- If your shoulder flexibility allows, press the barbell from behind your neck - you will need several months of basic conditioning work before you can do this.

- Vary the distance between your hands on the barbell, up to 6 inches (15 centimeters) wider than shoulder width.