VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Support your back with a bench at a 90* angle, keep your shoulders pinned back and chest puffed out.
2. LIFT: Push the weights straight up and down, focusing entirely on the mid-range of the rep.
3. TIP: By staying in this mid-range, we stay within the portion of the rep where we are WEAKEST. Therefore, be ready for this to burn like hell.

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Front Delts, Middle Delts)

ALTERNATIVE EXERCISES:

• “X” Press
• Band “X” Press
• Alternating DB Press
• Shoulder Press Machine