11SHOULDERS: Military Press
Stand (or sit) with your knees slightly bent. Hold a weight in each hand, at shoulder height. Lift your arms so that your elbows fall just below your shoulders.
Exhale and, keeping your hands shoulder-width apart, extend your arms over your head for two counts. Inhale, and take two counts to slowly lower the weights to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.