Military Presses (Seated):
Your target zone are the Front Delts. Your supporting and secondary muscles are your side and rear delts, triceps and traps. Sit on a bench with your back supported. With a wide grip – four to five inches past shoulder width – hold the bar at upper chest level. With your elbows back (don’t let them move in front of your hands), press the weight directly overhead. Lock out at the top – your arms should be straight – and slowly lower the bar to the starting position.