1. The military bench press, or overhead press, is one of the best exercises for developing the muscles of the shoulder girdle: deltas, upper chest, and triceps. Great importance is attached to the correct technique of the military press, otherwise the effectiveness is sharply reduced. The military bench press is ideal for building powerful shoulders.
The military bench press is anatomically related to the Vertical Press.

Exercise technique:

The military press can be done standing or sitting, with a barbell, with dumbbells, or on an overhead press machine.
Technique for performing a military press with a barbell while standing
After a good general and special warm-up, place a working weight on the barbell, carefully fixing it with locks
Go to the projectile and take the neck with a grip slightly wider than the shoulders
Bring your shoulders and chest under the bar, tighten the muscles of the whole body and remove the barbell from the racks.
Take one step back and take the starting position: back straight, legs slightly wider than shoulders, slightly bent at the knees
Gently press the barbell to the top point, fully extending your arms at the elbows, then slowly lower the barbell to the chest, without relaxing the muscles at the bottom point and not allowing the barbell to touch the chest and shoulders
Perform the planned number of repetitions, lower the bar to the chest and, taking a step forward, carefully place the projectile on the racks.

2. The pull of the bar to the chin is a basic exercise for building the deltoid muscles (mainly the middle head), the trapezius muscles are also included in the work.

Exercise technique

Barbell pull to chin technique
Take the barbell with an overhand grip (the grip is slightly narrower than shoulder width) and stand straight, your back is slightly arched at the waist, your chest is “wheeled”, your shoulders are straightened, your arms are straightened at the elbows, the barbell lies on your hips.
Inhale and, holding your breath, tighten your trapezium and deltas. Spreading your elbows, pull them vertically up.
It is the elbows that “lead” the movement, not the shoulders or forearms.
As you pull your elbows up, the bar should slide vertically along your body from your hips to your chin. Do not hang over the bar by arching your back. Keep your torso and neck straight and your chin horizontal.
At the top point, the elbows are raised as high as possible (definitely above the shoulders), and the upper part of the arms is 30 ° above the horizontal.
Having reached the top point, exhale, pause and tighten the trapezium and deltas even more.
Slowly lower the barbell to its original position.
Recommendations and common mistakes
The pace of the exercise is slow and highly technical.
The elbows should always be spread apart and rise vertically, strictly in the plane of the body. If, while raising your elbows, you direct them forward, beyond the line of the body, then the load will shift from the middle deltas to the front ones.
A grip that is too narrow will force you to push your elbows forward and limit your range of motion.
The weight of the bar should not be an obstacle to proper exercise technique.
Do not slouch during the exercise.

3. Arnold’s press is a basic exercise for the deltoid muscles: all three bundles are involved, mainly the middle and front, and since the Arnold press involves turning the arms, then, in addition to the deltas, the rotator muscles of the shoulder are actively included in the work: coracobrachial, supraspinatus and infraspinatus.

Exercise technique

Arnold press
Sit on a bench with a vertical back and press your back firmly against it. The legs are bent at the knees at a right angle.
Starting position: take dumbbells and raise them to the level of the neck. Align your elbows so that they are in the same plane with the body or slightly forward. Turn your hands at the wrists with palms facing your body.
Take a deep breath and, holding your breath, squeeze the dumbbells vertically up. Do not lower or raise your head. The chin should be parallel to the floor, and the gaze is directed straight ahead.
As soon as the dumbbells are past the level of the crown, begin to turn the dumbbells (palms) outward. At the top, the arms should be fully extended but not locked at the elbows, the shoulders should be raised and the palms facing forward.
After squeezing the dumbbells, exhale, stop and tighten the deltas even more with additional effort.
Inhale and slowly lower the dumbbells to the starting position, turning them inward so that when they reach shoulder level, the palms are again directed towards the body.
Recommendations and common mistakes
The key point on which the safety and effectiveness of the exercise depends is the correct form of movement: first you lift the dumbbells in front of the plane of the body (while the elbows turn smoothly to the sides), then turn in the shoulder joint follows and the arms continue to move already in the plane of the body – see the exact video technique.
Press and lower the dumbbells smoothly, preferably without stops at the bottom. Jerks and accelerations immediately cause a load transfer to the spine.
Raise the dumbbells as high as possible – this is the only way to achieve the maximum reduction in deltas.

4. Breeding dumbbells to the sides is a basic exercise for training the muscles of the shoulder, the trapezium and supraspinatus muscles are also included in the work.

Exercise technique

Place your feet shoulder-width apart and straighten your back. The arms are slightly bent and fixed at the elbows until the end of the exercise, the dumbbells almost touch the legs (the palms are turned to the thigh).
Inhale and, holding your breath, raise your arms to the sides (strictly in the plane of the body) above your head.
When the dumbbells pass the level of the shoulders, the arms turn slightly at the shoulder joint and at the top point are turned with the little fingers up.
Do not relax your lower back and fix the straight position of the torso until the end of the set.
Lower your arms down smoothly, as you exhale, controlling the dumbbells at each point of the movement. Do not bend your elbows!
Recommendations and common mistakes
Do the exercise at a moderate pace.
Use only such a working weight that will allow you to perform the exercise technically and in full amplitude. Do not bend your elbows.
This exercise can be performed in a crossover by attaching the handles to the cables passing through its lower blocks. However, this option is less effective, since after the handles pass the level of the shoulders, the load on the deltas is significantly weakened.

The above exercises are approximately equivalent in effectiveness, each shifts the focus of the impact on the deltoid muscles in a different way, so try to change them from time to time in order to prevent the development of adaptation. All basic exercises affect three beams, but the medial beam receives the main load, it is he who plays a decisive role in the formation of wide shoulders, both the front and back beams are involved along the way.