The standing barbell press is one of the most basic yet most effective shoulder exercise.

How to:

Position a barbell on a squat rack at shoulder height. Brace your core throughout the movement. Step underneath the barbell and grab onto it with shoulder-width hand placement. Step back with the barbell.

Slowly, push the barbell overhead, focusing the tension in the shoulders. Do not fully lock out the elbows.

Pause then slowly bring the barbell back to the starting position but do not allow it to rest on your shoulders. Move into the next repetition.

The standing barbell shoulder press is an amazing exercise which targets a lot of muscle and increases the stability of your core. The most of the work is done by the front and side delts, then the rear delts, upper pectoral muscles, triceps and traps. Lower back muscles and abdominal muscles are also included in the movement as they help in stabilization.

Twice per week, 2-3 sets, 8-12 reps.

Good Luck!