Military press

Start standing with your feet separated at the width of your shoulders. Hold a bar with your hands a little wider than shoulders, forward palms and slightly flexed elbows. This is your initial position.

Now, push the bar up until the arms are completely extended on the head. Be sure to keep your back straight throughout the movement to protect the spine.

Then, slowly lower the bar towards the initial position, allowing the elbows to flex and your wrists to stay straight. That would be a repetition. Remember, it is important to perform this exercise with a load that allows you to maintain the correct technique and control the movement at all times.