1. Sit on the shoulder press(someone called it arnold shoulder press or military press) and choose the appropriate weight.

2. Hold the handles on both sides and keep the elbows bent in line with the trunk. This is your starting position.

3. When you exhale, straighten your arms and push your hands over head. Make sure to let the contraction stay for a moment when the action reaches the top.

4. Slowly lower the handle, return to the starting position and inhale at the same time.

5. Repeat four to five groups, twelve times in each group.

Change: you can use other equipment (such as seated barbell shoulder press and seated dumbbell shoulder press) or do this workout on the shoulder press bench.