Army Physical Fitness Test (APFT) FM 21-20 / TC 3-22.20 Training Info

Army Fitness Handbook – 16 – Resistance Exercises – Shoulders

Resistance Exercises – Shoulders

Behind Neck Press
Preparation

Grasp barbell with overhand grip from rack or clean from floor. Position bar behind neck. Can be done on machine or using dumbbells.

Execution

Press bar until arms are extended overhead. Return behind neck and repeat.

Front Raise
Preparation

Grasp barbell with overhand grip. Can be done on machine or using dumbbells.

Execution

Raise barbell with elbows fixed in a 10 degree to 30 degree angle throughout until upper arm is parallel to the floor. Lower and repeat

Military Press
Preparation

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck. Can also be done on machine or using dumbbells.

Execution

Press bar until arms are extended overhead. Lower to front of neck and repeat

Upright Row
Preparation

Grasp bar with shoulder width or slightly narrower overhand grip. Can be done on machine or using dumbbells.

Execution

Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.

Lateral Raise
Preparation

Grasp stirrup cable attachment. Stand facing with side of resting arm toward low pulley. Grasp ballet bar if available. Can be done using dumbbells, seated, or standing.

Execution

With elbow slightly bent, raise arm to side away from low Pulley until elbow is shoulder height. Lower and repeat.

Lying Rear Lateral Raise
Preparation

Lie chest down on elevated bench. Grasp dumbbells or cable attachment below to each side.

Execution

Raise upper arms to sides until shoulder height. Maintain upper arms perpendicular to torso and a fixed elbow position (10� to 30� angle) throughout exercise. Maintain height of elbows above wrists by raising “pinkie” side up. Lower and repeat.

Comments

Bench should be high enough to prevent dumbbells from hitting floor.


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