| SHOULDERS |
| Military Press YOU'LL NEED: A barbell and exercise bench MUSCLES EXERCISED: front and outer shoulder muscles Sit on the bench with your feet firmly on the floor. Grasp the barbell with your hands just wider than shoulder width. Lift the bar and rest it at the top of your chest. Keep your chest up and out like you're at attention (that's why it's called a military press)Slowly press the bar overhead to arm's length. Don't lean back; keep your head and torso in a straight line. If you have to lean, the weight is too heavy.Pause for a moment, then lower the barbell back to your chest. Keep your elbows under the weight at all times. Lateral raise YOU'LL NEED: two dumbbells and an exercise bench Stand and hold a pair of dumbbells at arm's length with your palms turned toward each other. Bend your elbows slightly and lean forward at the waist 30 to 45 degrees. Without changing the bend in your elbows, raise your arms out to the sides until they're parallel to the floor. Pause, then lower them back to the starting position. |
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