Shoulder Exercises

Overhead Barbell Press

1. Using a medium-heavy barbell, hold bar with hands a little wider than shoulder-width apart.
2. Start by bringing the bar up to forehead level, elbows bent.
3. Slowly press the weight overhead without arching the back--keep the abs in tight and don't lock the elbows at the top of the movement.
4. Exhale and lower back to start.
5. Repeat for 2 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.

Tip

You might see people doing this exercise by bringing the weight behind the neck. This version can strain the rotator cuff muscles as well as the neck. Keeping the weight in front of the head will target the shoulder muscles more effectively without strain.

Index: Shoulder Exercises

1. Lateral Raises - Bent Arm
2. Lateral Raises
3. Overhead Barbell Press
4. Overhead Press
5. Alternating Overhead Press
6. Arnold Press
7. One Arm Overhead Press
8. External Rotation with Bands
9. One-Arm Rear Delt Raises
10. Front Raise