upward and back behind the head so that it comes to rest across the back of the neck. Main~ taining the erect position of the trunk, the movement is simply a press of the barbell to arm's length overhead, then lowering at the same speed to the starting position behind the neck. It is important to keep your trunk vertical during this exercise. Make it a point to inhale during the pressing movement and exhale as the weight is lowered. Repeat for 8 to 12 repetitions.
6. Seated Shoulder Press (Marcy Machine) Like the standing barbell press, the seated shoulder press affects the anterior and medial deltoids, the triceps, and the upper~back muscles that impart rotational force on the scapulae. To perform this movement correctly, place a stool between the handles of the shoulder press station of the Marcy Circuit Trainer machine. Sit on the stool facing toward the weight stack, locking your legs around the uprights of the stool to secure your body in position. (Alternatively, you can face away from the weight stack as you do the movement.) Take an overgrip on the handles attached to the lever arm of the press station. Slowly extend your arms to push the han~ dIes to straight arm's length overhead. Pause briefly, then slowly return your hands to the start~ ing point and repeat for 8 to 12 repetitions.
7. Dumbbell Lateral Raise Standing The lateral raise is an effective isolation movement for the lateral head of the deltoid or shoul~ der muscles. It can be performed either sitting or standing, although Lee's preference was to perform it from a standing position. To get the maximum benefit from this exercise, stand erect with the feet slightly apart and the dumbbells held in the "hang" position in front of your thighs.
Bruce Lee's Top 7 Exercises for the Neck and Shoulders
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