Military Press

• Standing with feet placed just outside the hips, back straight and the legs straight, place the barbell behind the neck, gripping the bar 8-12 inches outside of the shoulders
• The palms of your hands should be facing upward
• Slowly raise the barbell straight above the head fully extending the arms
• Hold this extended position for a second and then slowly lower the barbell back behind the neck making sure not to rest the full weight on your neck
• Repeat the exercise

Dumbbell Shoulder Press

• Seated with feet placed just outside the hips, back straight and the legs grounded, grasp dumbbells, one in each hand, and place each beside each ear, palms facing forward
• Extend arms upward, turning the arms in as you proceed (picture is mid lift, the arms still have to turn in)
• When the arms are fully extended your hands will face inward toward each other
• Hold this position for a second and then slowly lower the arms to the starting position making sure to turn the arms back out so your palms are facing forward again