Muscle Group: Shoulders
The Military Press is the King of shoulder exercises. Military Pressing hits both the front and side deltoid. Lifting from a seated position is a lot more strict than standing. Standing Military Presses work the core a lot more than the seated variation.
Either sitting or standing, grab hold of a barbell with an overhand grip and hold it at shoulder level. Your hands should be placed farther than shoulder width to minimize triceps support, elbows tucks in and under.
Start with the barbell even with your collarbone, then press the bar straight up overhead until your arms are locked out, concentrating on keeping the weight Under control. Lower the barbell under control till it is back to your collarbone.