1) Behind the neck presses

This exercise aims for the training of the side and frontal deltoids. It basically involves the subject holding the barbell right at shoulder level, preferably resting on his/her shoulders behind the neck, then lifting it with an upward motion of the arms, until his/her arms are almost fully extended. Lower it keeping the weight perfectly under control then repeat the whole deal.
A few extra considerations about this exercise:
- better do it sitting. Besides providing a better support for the back, the possibility of cheating (by giving the weight an upward thrust with the legs) is practically eliminated.
- the width of the grip on the bar should be such that - when it’s resting on one’s shoulders before the lift - the lower arms should form a 90 degree angle with the upper arms. If the angle is smaller the triceps will be involved to a much further degree.