Target Muscles: Shoulders
Start: Grab a barbell with a full, overhand grip that's shoulder width or a little wider. Stand and hold the bar at collarbone level, with your back in its natural alignment and your knees slightly bent.
Finish: Press the bar overhead until your arms are straight but not locked. Slowly return to the starting position.
Do the same movement while seated at the end of a bench, without a back support.
Video: Military press