Miltary Press

The Military Press is the King of shoulder exercises.  It trains the front and side deltoids.   Lifting from a seated position is a lot more stringent than standing.

Implementation: (A) Either sitting or standing, grab hold of a barbell with an overhand grip and hold it at shoulder level, Your hands farther than shoulder width to minimize triceps support, elbows tucks in and under. (B)  Start with the barbell even with your collar bone, then press the bar straight up overhead until your arms are locked out, concentrating on keeping the weight Under control. Lower the barbell under control till its back to the starting position. Now repeat till you've finished your set.

 
Exercise Slideshow

 

    
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