The overhead shoulder press "works all three parts of the shoulder: the anterior, medial, and posterior deltoid", ACE-certified trainer Lacey Stone said. Your shoulders are a great area to focus on if you want that strong, sculpted look in your arms, Stone added. "When worked regularly the shoulder muscle defines the whole arm, and it's one of the quickest places to visibly see change."
- Start standing with your feet hip-width apart and a dumbbell in each hand, resting at your sides with your palms facing in.
- Brace your core as you lift the dumbbells, placing them just above (but not touching) your shoulders. Your palms should still be facing in. This is your starting position.
- Straighten your arms to press the weights directly up. Keep a slight bend in your elbows at the top, ensuring that the weights are directly over your shoulders. Make sure you're pulling your core in tight and keeping your back flat, not allowing it to bend or hunch.
- Bend your elbows, lowering the dumbbells to come back to the starting position.
- This counts as one rep.
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