A special set of exercises for the perfect shape of the shoulders and arms. The complex was developed by crossfit instructors. Exercise every other day or 2 in 2, alternating days of rest and training.

Press the bar up from the chest This exercise is one of the best for the deltoid muscles.. The side and front beams receive the main load. Triceps receive auxiliary load. Sit on a bench, grab a barbell and put your toes on the floor. Lower back deflection. As you exhale, squeeze the bar up.. As you inhale, slowly lower the barbell to your chest.. Do 3 sets of 10-12 reps.

Alternate standing dumbbell press Exercise mostly affects the anterior and lateral (middle) deltoid muscle bundles. Triceps receive auxiliary load. Pick up dumbbells, stand up straight and lift the dumbbells at shoulder level. As you exhale, squeeze one dumbbell up. While inhaling, lower and squeeze another. Keep moving alternately changing hands. Do 4 sets of 8-10 reps for each arm.