Body Parts

  • Shoulders
  • Triceps
  • Medial Deltoid
  • Triceps Brachii
  • Wrist Flexors


  • Sit on a lightly inclined bench.
  • Hold the weights with the thumbs pointing in.
  • Hold the weights over the shoulders with the elbows bent at a 90 degree angle.
  • Press the lower back and head against the bench.
  • Suck in the stomach and contract the abdominals.
  • Avoid bending the wrists.


  • Push the weights up.
  • Extend the arms completely.


Never arch the back. Never let the elbows move below shoulder level. Keep the wrists straight.