Seated Barbell Military Press
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Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
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Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
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Lower the bar down to the collarbone slowly as you inhale.
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Lift the bar back up to the starting position as you exhale.Repeat for the recommended amount of repetitions.
Variations:
This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.
The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Single-Arm Linear Jammer
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Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
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Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
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Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
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Return to the starting position.
SHOULDERS
Front Two-Dumbbell Raise
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Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
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While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
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As you inhale, lower the dumbbells back down slowly to the starting position.
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Repeat for the recommended amount of repetitions.
Variations:
This exercise can also be performed by alternating hands, meaning doing one repetition with the right arm, and then one with the left, back to the right, etc. Also, you could use a barbell as well.
Dumbbell Lying One-Arm Rear Lateral Raise
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While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
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Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
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Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
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Slowly lower the dumbbell to the starting position as you inhale.
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Repeat for the recommended amount of repetitions.
Variations:
You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing back as opposed to facing your torso.
