Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Raise two dumbbells to shoulder height. Lock legs and hips. Keep your elbows in and your palms facing in. Press dumbbells to shoulder height. Return slowly to starting position. Can also be done seated, or with one dumbbell at [...]

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Raise dumbbell to shoulder height. Hold onto something with your free hand to stabilize yourself (like an incline bench). Lock your legs and hips. Keep your elbow in and your palm in. Press dumbbell straight up to arm’s length. [...]

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound
Tips: Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm’s length overhead. Lower to your upper chest or chin (depending on [...]

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Traps
Equipment: Cable
Mechanics Type: Isolation
Tips: Works the side delts. Stand with your left side facing a low pulley with a single handle. Hold with your right hand. Stand straight up wth your head up. Your right hand should be in line with your groin area [...]

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips: Works your front delts. Stand with your feet about shoulder width, with your back straight and hips locked. Use a shoulder width grip. Start with the bar at arm’s length against your upper thighs. Raise bar in a semicircular [...]

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips: Hold dumbbells in front of your thighs, palms facing in. Keep your arms straight, elbows locked and raise dumbbells in a semicircular motion to arm’s length overhead. Return to starting position using the same path. Can also be done [...]

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Biceps, Lower Back, Traps, Quadriceps, Shoulders, Glutes
Equipment: Barbell
Mechanics Type: Compound
Tips:
Beginning Position
• Assume a shoulder-width or slightly wider stance, knees inside arms.
• Position feet flat on the floor, toes pointed slightly outward.
• Grasp the bar with a pronated closed or hook grip.
• [...]

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Machine
Mechanics Type: Compound
Tips: Using a Smith Machine, perform the overhead press just like you would if you were using a barbell. Barbell instructions are here. You can also do this behind the neck.

Video Guide: Windows Media – MPEG – Video iPod

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound
Tips: Place a barbell on your upper back. Stand with your feet about shoulder width apart. Keep hands about 4 – 6 inches wider than shoulder width. Press bar overhead to arm’s length. Lower slowly back down to your shoulders. [...]

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Machine
Mechanics Type: Compound
Tips: Same as the Barbell Behind The Neck Press but seated at a Smith Machine.

Video Guide: Windows Media – Real Player