Military press of shoulder

Purpose of exercise: to train the front deltoids.

This is the granddaddy of shoulder of exercise. When done from a seated position the movement will be stricter then when standing. so you can us military press of shoulder.

Execution: (1) From a sitting or standing position, grasp a barbell with an overhand grip and hold it at shoulder level, palms underneath for support hands about shoulder width apart, elbows lucked in and under.

(2) From a position about even with the collarbone, lift the bar strain up overhead until your arm are locked out, being carafe to keep the weight back to the starting position.   

Clean and press

Purpose of exercise: to rain the front deltoids and build upper body density and power.

“Cleaning” a weight as a method of lifting a barbell rom the floor to the starting position of the military press. The Clean and press is an important exercise that starts off with a lot of leg movement to get the weight moving, and then involves the traps arms and back as well as the shoulders to help you develop a truly Herculean look.

Execution: (1) Squat down, lean forward, and take hold of the bar with an overhand grip, hands about shoulder width apart. (2) Driving with the legs, lift the bar straight up to about shoulder height, then tuck the elbows in and under to support the weight in the starting position of the military press. (3) Then, using your shoulders and arms, press the weight up overhead, bring it back down to shoulder height, then reverse the cleaning motion by bending your knees and setting the weight back onto the floor.