SHOULDER PRESS Primary Muscles: Delts Secondary Muscles: Biceps, Chest, Lats, Traps, Triceps Best Rep Range: Between 10 & 12 (occasionally 8) Sit on a bench that supports your back. You should grip the bar with a width just wider than shoulder length apart. The bar should start off at your chest and you should slowly begin to rasie the bar in a controlled effort so that is ends up over head with your arms locked out (some people prefer not to lock there elbows as they feel this allows the muscle to hold the weight and not their joints). Make sure that you keep your elbows behind your hands.Try to feel your shoulders working. Slowly lower the bar to the starting position. This excercise can also be done standing up but is slightly more dangerous for the back done this way. STANDING DUMBBELL LATERAL RAISE Primary Muscles: Delts (side) Secondary Muscles: Chest, Lats Best Rep Range: Between 8 & 12 Stand upright holding a pair of dumbbells at your sides, palms facing inwards. Slowly raise the dumbbells straight out to your sides so that your arms are still fully extended. Once in the top position your hands should be just slihgtly higher than shoulders. Once completed slowly lower the weight again back to the starting position. STANDING FRONT DUMBBELL RAISE Primary Muscles: Delts (front) Secondary Muscles: Chest, Lats Best Rep Range: Between 8 & 12 Stand upright holding a pair of dumbbells at your thighs and palms facing your thighs. Slowly raise the dumbbells straight out infront of you until your hands are slighlty higher than shoulders and making sure your arms are still fully extended Once in the top position slowly lower the weight back to the starting position.