Targets the triceps and pecs. Just make sure to keep your core tight and your hips tucked. Just because these equipment-free arm exercises don't isolate the upper body doesn't mean they aren't working it.
But to answer your question, the Military press is your better bet.
It gets parroted quite a bit, but has anyone stopped to really think about it?
Yeah its ok, but if you followed the routine I posted you could of done that in 8-10 weeks.
About set and rep, (3 sets , 12 reps) I do the same thing 12 times in a row and then break and do it 2 more times like that?
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