Military Press

• Standing with feet placed just outside the hips, back straight and the legs straight, place the barbell behind the neck, gripping the bar 8-12 inches outside of the shoulders
• The palms of your hands should be facing upward
• Slowly raise the barbell straight above the head fully extending the arms
• Hold this extended position for a second and then slowly lower the barbell back behind the neck making sure not to rest the full weight on your neck
• Repeat the exercise

Upright Rows

• Stand with feet shoulder width apart gripping the bar palms facing you no more than 3 inches apart
• Keep your back straight, your knees slightly bent and your head up
• Lift the barbell straight up to your chin without lowering your head or leaning back, squeeze your shoulder blades together
• Hold for a second at the top position and then slowly lower the weight straight back down to the starting position and repeat