Front Press
The front press is an effective movement for building both strength and size in the shoulders. Begin by holding a barbell with an overhand grip and the hands placed a little wider than shoulder-width apart. If you want, you can rest the bar on your upper chest as you get into position. With your back straight and your legs slightly flexed, extend your arms to lift the weight above your head.
Drive the weight up above your head by extending your arms but avoid locking out at the top of the movement. Return to the starting position slowly and in a controlled fashion, lowering the bar until your upper arms are about parallel to the floor.
Tips
* This is a compound exercise which primarily develops the anterior deltoid. The middle part of the deltoid, the triceps, and the serratus anterior all contribute to this movement as well. The core is used to stabilize and balance the body while standing up and holding the weight.
* This exercise can also be performed in a seated position, at which point the muscles of the core will be relaxed and you may be able to better focus on isolating your shoulders. At the same time, the standing position develops more functional strength. For variety, you can try alternating between both a standing and a seated position.
* A wider grip with the elbows pointing out towards the sides will increase the contribution of the middle deltoid.
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