This is one of the most effective of all the shoulder-building exercises, and should be incorporated in workout programs of all levels once the correct movement has been mastered and feels comfortable.
STEP 1. Sit with your back on a bench that allows a steep incline – between 80° and 90°. Grasp the barbell with an overhand (pronated) grip with your hands just a little wider than shoulder-width apart and rest it on your upper chest.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.