the importance of rest after training

The impotance of rest is verry crutial in traing because your muscles need time to grow and repair themselves and ideal rest period is say 1-2 days between working out so that your muscles have enough time to repair torn muscle fibers(your muscles tear fibers which when you rest they repair themselves which inturn makes your muscles grow and get stronger).

sitting shoulder press/standing shoulder press

the sitting shoulder press or military press is performed when he/she is sitting on a bench with the bar with weights on it resting on ones shoulders,and it is started by pressing the weight towards the ceiling and then slowly lowering the weight back to rest on your shoulders. An ideal rep is say 5-10 per set. You can also perform this exersise in the standing position doing the same movement.