Romansport Weightlifting & Bodybuilding

Weightlifting and Bodybuilding

Shoulder Exercises

Welcome to the shoulder section of the Roman Weightlifting and Bodybuilding Page. This page is an index to almost every conceivable exercise for building strength, size and tone in your shoulders.

Military Press

Major Muscle(s) Worked

Shoulders (Deltoids)

Minor Muscle(s) Worked

Triceps (Triceps extensor cubitii)

Exercise Performance

Sit on a bench with the back at a 90 degree angle. Your feet should be flat on the floor. Your lower back and hips should be pushed as far back against the back of the bench as possible. The rack with the barbell should be behind your shoulders. Grip the bar with your thumbs just a little wider apart than your shoulders. Remove the bar from the rack and hold it behind your head touching the trapezius muscles in your neck. This is your starting and finishing position. Press the barbell away from your shoulders and forwards until your arms are straight, elbows locked and the barbell is directly over your head. Do not arch your back so that your butt leaves the back of the bench. Do not remove your feet from the floor.

Variations

Wide grip	More shoulders less triceps
Narrow grip	More triceps less shoulders, see French press
Barbell in front of your head	More upper chest and shoulders
Dumbbells

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