Shoulder workout Overhead press (compound) - place your hands just outside shoulder width on your barbell, and raise it right above your upper chest. Retract your scapula and elevate your torso. With one powerful movement, press your bar directly up from your chest, extending your elbows fully, solidifying the contraction in your shoulders. Slowly allow bar to descend back to the starting position. For best utilization of lighter weight, aim to anticipate the point in which you will illicit the