Cut Me In Half

If you’re looking for a basic exercise to work out your front delts – and also to work out your side delts – then the military press is for you. Let’s talk about it:

This is a great weightlifting exercise for the gym, as there are specially designed benches to maximize your lift.

To start, I would use a barbell that rests on a rack about shoulder high (instead of lifting it from the floor). Bringing the bar to the starting position can be stressful on your lower back, and if you hurt yourself, all the lifting in the world will be for naught.

You’ll want to bend your knees, lower your butt down a little, and grab the bar with your palms down and your thumbs up (this is called an overhand grip). Make sure your feet and hand are both about shoulder-width apart; actually, see if you can get them just slightly farther apart than your shoulders. I think this makes for a better, more balanced lift.

Lift the bar, bringing it about even with your collarbone. Keep your elbows in close against your sides for support in holding the bar up and holding it steady.

Ready? Hold it there for just a second, then smoothly lift it straight up, keeping it close to your face. Do this until your elbows lock, but be cautious: try not to lean forward or backward.

Hold the bar for a moment at the top of the lift, then lower it back down, making sure not to bounce it off your chest as you start the next rep.

That’s it! Good luck!