The Benefits - Military presses develop the front and side delts. In my opinion this is the best shoulder exercise to build massive delts. Heavy presses brings you the mass to the delts and definitely stress your delts more than any other shoulder exercise, because it activates other muscles such as triceps, upper chest and traps and force to keep the weight balanced and under control. This is an old-school exercise what bodybuilding legends in the early 70′s used to build mass in their shoulders performing standing military presses.

Execution - Take a hold of the barbell with an overhand grip and bring it at the shoulder level. Lift the bar straight up overhead until your arms are locked out. Follow the smooth and controlled movement. Lift the weight up by squeezing up your shoulders and triceps and keep the rest of your body stationary. Narrow grip will stress more your triceps while wider grip will stress your shoulders and upper chest.

Tips - Use weight-belt if you lift heavy weights! or beginners, I recommend doing this exercise on a standing position, but avoid to overextend you lower back. When you grasp the bar, crimp your thumbs around the bar to make sure, that the barbell won’t slip from your hands. Sit on a bench steadily and tighten the middle section of your body to help to keep the control. By keeping your elbows slightly in front, will work more on the front delts. Doing barbell shoulder presses on sitting allows you to use more weights and you can focus more on shoulders!