24 • Strong & Sculpted

MILITARY PRESS

This move targets the shoulders, particularly the front delts. Secondary emphasis is on the upper trapezius and triceps.

Shoulder Category 1START

Sit at the edge of a flat bench or chair. Grasp a barbell and bring it to the level of your upper chest with your palms facing away from your body.

MOVEMENTPress the barbell directly upward and over your head, contracting your deltoids at the top of the move. Return the bar along the same path to the start position.

EXPERT TIPS• The elbows should remain forward, not flared, throughout the move to main-

tain movement in the sagittal plane.• If you don’t have access to a power rack, you will need to lift (i.e., clean) the

bar to shoulder level to begin the exercise.

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