Barbell Military Press
Primary Muscle(s): Shoulders (All)
- Sit upright in a squat rack so that the barbell is positioned overhead. Grab the bar slightly wider than shoulder-width.
- Pull the weight off the rack and lower it down in front of your face. It should be slightly above your collarbone.
- Powerfully press the bar overhead. Keep your core tight and resist any tendency to arch your back.
- Hold for 1s at the top and slowly lower it back down until your triceps are slightly below parallel. Repeat for a full set.
Tip: Stand to up the difficulty and increase core engagement.
Landmine Press
Primary Muscle(s): Shoulders (All)
- Load one side of a barbell and stick the other end firmly against a wall. You can also stick it in the center of a weight plate.
- Hold the top end of the barbell with your left hand and place it over your shoulder.
- Powerfully dip down, explode up, and press the bar up overhead. Hold for 1s and lower back down. Squeeze your core and keep it braced the entire time.
- Complete a full set and repeat for the opposite arm.
Tip: Crunch down into your core at the bottom of every rep. It burns.