Standing Shoulder Press

Start with 20 pounds for this workout and modify if necessary; your arms and shoulders should feel fatigued by the last rep.

  • Holding a barbell (or dumbbells), stand tall with your feet in a staggered stance. Your front knee should be soft and take most of your body weight; the ball of your back foot should be on the floor, your back leg acting as a prop to stop you from leaning backward. You should feel rock solid.
  • Keeping your midsection braced, exhale as you drive the barbell toward the ceiling, keeping it slightly forward of your face at the top of the movement. Do not lock your elbows; keep them slightly bent. And do not push the bar back behind your head.
  • Inhale as you carefully lower the barbell to the start position. Look forward throughout the movement, and take care not to arch your back.
  • Do 20 reps.

Source: Total Body Transformation

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