Muscles Trained: Deltoids (delts), triceps, forearms, and traps to an extent

Intro: The seated version of this lift is performed similar to the standing counterpart. Unfortunately since it is seated, the kinetic chain of the movement only goes from your hands to your glutes. This is still a solid exercise for building mass in your entire shoulder area. Many people will perform them behind their neck. While this does work and gives your shoulders a decent workout, they are potentially dangerous. They put extra stress on your rotator cuff that the other version does not.

How it is performed: This exercise is done with a barbell and a seated bench set to a 90 degree angle. As with the standing version, grip the barbell slightly wider than shoulder width. Keep your abs tight and your back straight throughout the movement. Lift the weight off of the rack and bring it to shoulder height close to your body. Push the weight until it is directly over your head. In a controlled manner, lower the weight to the starting position.

Form is essential to achieving success from this lift. Neglecting proper form can result in a potentially crucial shoulder injury.