Purpose

(1) To train the front and side deltoids.

Instructions

Regular Military

(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 outside your shoulders, elbows tucked in and under.

(2) From a position about even with the collarbone, lift the bar straight up overhead until your arms are locked out.

(3) Lower the weight back to the starting position.

Behind the Neck

(1) Lift the barbell off the barbell rack, either seated or standing.

(2) Press the weight straight up, and then lower it.

(3) Repeat the movement.

Tips

Machines lock you into one narrow movement path, which will not allow for a really full development of the shoulders or any other muscle or muscle groups used. Just remember to use machines to add variety to your workouts, but not as a replacement.