Exercise:

Standing Military Press

Target Muscle:

Shoulders

Secondary Muscle:

Triceps, Traps

Equipment Needed:

Squat rack, barbell

Proper Execution:

Set the pins on the squat rack at shoulder height so that you can comfortably un-rack the bar. Grip the bar just outside of shoulder width, bend your knees slightly and lift the bar off the pins. Start with the bar below your chin and touching your upper chest. With your abs tight and back straight, drive the weight up straight overhead but do not lock out your elbows at the top. After a brief pause, lower the bar back to the starting position and repeat the motion until you have reached muscular failure. When you have reached failure you can either set the bar down on the floor or re-rack it on the pins.

Tips:

Make sure not to lean back too far as you press the weight up as this will place undo stress on your lowerback. Also remember not to lock your elbows out at the top of the movement as this will keep the stress on your shoulders throughout the entire lift.