Seated Barbell Shoulder Presses (whether performed on a regular pressing bench or a Smith Machine) are a great mass-builder for shoulders (deltoids). While shoulder presses primarily work the anterior (front) head of the three-headed deltoid muscle, the other two heads (medial and posterior) are involved in the lift to some degree as well. I recommend starting your shoulder workout with these for a nice muscle-building pump before you move on to the (typically) lighter weight isolation shoulder exercises. Try to lift heavy on this one but, as always, stay in good form and be careful of straining or tearing your shoulder. Choose a weight you can manage as shoulders are prone to injury.
Performance: Set an adjustable bench at 90 degrees and adjust either the bar or seat height so you can comfortably reach up and unrack the bar. Sit up straight and make sure that, when lowered, the bar passes just in front of your face. Take a larger than shoulder-width grip (palms facing away from you) on the bar and unrack it. Slowly and in a controlled motion, lower the bar to approximately chin height, then flex your shoulders and power the bar forcefully back up. Try to keep the motion of the bar as perfectly up and down as possible, with your elbows under the bar during each rep.
Muscle Emphasis: anterior, medial, and posterior deltoid
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