10 Best Moves for Mass

3. Military Press

Target: Anterior, middle and posterior deltoids, triceps

Sets and Reps: 3–4 sets of 8–12 reps

Made for Mass: To build maximum mass with the military press, you’ll need to forgo the comfort of your back-supported seat and do it standing up. If you’re new to this bare-bones version (simply called the “press” in strength circles), you’ll be lifting less weight at first. But you’ll make up for it by firing every muscle fiber from your palms to your heels as you press the weight overhead. With an overhand grip slightly outside shoulder width and a stance slightly inside shoulder width, brace your core and glutes to prevent your spine from overextending. Press the barbell straight upward with your upper arms in the “scapular plane” (elbows pointed forward at a 30-degree angle rather than flared to your sides). Lock the weight overhead and then return by lowering the bar all the way to your upper chest.

Tweak the Technique: To better isolate your delts, try the behind-the-neck version. But keep in mind that pressing from behind the head is problematic for many lifters, as it places a great deal of stress on the shoulder joint, AC joint and cervical spine if your shoulders aren’t sufficiently flexible and stable.

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