| Step 1

Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.

| Step 2

Raise the bar from the floor, taking it to your shoulders with one or both hands. Make sure you have a steady wide stance foot position.

| Step 3

Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.

| Step 4

Return to the starting position.

| Step 1

Start in a standing position with a pair of dumbbells in front about thigh level.

| Step 2

Next, raise the weights directly in front of you to shoulder height while keeping your elbows slightly bent. No swinging.

| Step 3

At the top of the exercise move the weights out to the sides(lateral) keeping your arms extended then lower the weights with a controlled motion.

| Step 4

On the next repetition, raise the weights up to the sides (lateral position) to shoulder height before moving the weights front again.

| Step 5

Lower the weights to the starting position.

| STEP 1

Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.

| STEP 2

Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.

| STEP 3

Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.

| STEP 4

After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Repeat for the prescribed number of reps.

Variations: You can perform the exercise using a cable machine also.

| Step 1

With dumb bells in hand, stand with your body in an upright position. Keep the dumbbells by your side with the palm of the hand facing toward your body. This will be your starting position.

| Step 2

Lift the dumbbells to your sides keeping a slight bend at the elbow. Lift until your arms are parallel to the floor. Exhale upon exertion of this movement. Pause briefly.

| Step 3

Lower the dumbbells back down slowly to the starting position as you inhale.

| Step 4

Repeat for the prescribed amount of repetitions. Typically 12-15 repetitions.

| Step 1

To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).

| Step 2

Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.

| Step 3

Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.

| Step 4

The arms should be elevated until they are parallel to the floor.

| Step 5

Feel the contraction and slowly lower the weights back down to the starting position while inhaling.

| Step 6

Repeat for the recommended amount of repetitions.

| Step 1

Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.

| Step 2

Thrust the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.

| Step 3

Rotate the wrists so that the palms of your hands are facing forward or away from your body. This is your starting position.

| Step 4

As you exhale, push the dumbbells up until they touch at the top, pause, then slowly come down back to the starting position as you inhale.

| Step 5

Repeat for the prescribed amount of repetitions. Typically 12-15 repetitions are recommended.