Standing military press:
You will need a barbell (a squat stand is also very useful for safety purposes, but if you do not have one, please use a spotter).

1. Standing up, start with the barbell on your chest, using a semi-wide grip.

2. Raise the bar above your head until your arms are fully extended. (For added balance, stagger your stance so that one foot in behind the other instead of having your feet side by side).

Seated military press:
1. On a seated press, lift the barbell above your head.

2. Lower the bar to your chest (whether you actually touch the bar to your chest is up to yo), keeping your back straight.

Guided military press:
If you have access to a guided press machine and no spotter, it is a good idea to do sitting and standing on a guided press. You can also use the guided press if you are not comfortable with doing the clean and jerk on standing military press.

Dumbbell military press:
You can do this standing or sitting. Either way it is a great shoulder workout that stabilizes your shoulders. Simply perform the same motions as you would for a barbell military press.

Dumbbell extensions:
1. With a dumbbell in each hand, and stand with your feet shoulder width apart.

2. Slowly raise one arm (in front of you) at a time until it is parallel to the ground.

3. Do these slowly, and when you bring the dumbbell back down to the starting position, do NOT drop it, make sure you slowly lower it.

Shrugs:
There are many ways you can do shrugs. The two general ways are either with dumbbells or with a barbell.

With dumbells:
1. If you do shrugs with dumbbells, keep the dumbbells in front of you with your palms facing your body.

2. Simply raise your shoulders. Do NOT roll your shoulders OR lift the dumbbells with your arms. Lift with just your shoulders.

With a barbell:
1. If you do shrugs with a barbell, do the same exact thing.

2. Try out different grips and see what you like. For example, do a set of wide grip shrugs, then a set of narrow grips, or one in between. Do not be afraid to use many different kinds of grips in a single workout.

Lateral raises:
1. With the desired amount of weight on a curl bar, hold the inside most grip.

2. Lift the bar up to your chin.