Why it's on the list: This press allows you to load up more weight, and do more reps, than just about any other overhead exercise, making it a great way to unlock new shoulder growth. It's rightfully considered a bit more of a whole-body movement than a pure shoulder move, since your lower body, core, delts, triceps, and upper pecs are all involved.

This isn't always a bad thing! Compound movements like this engage a great deal of muscle mass and boost muscle-building hormones better than movements that don't. It's a favorite of bodybuilders who are looking to build strength and athleticism in the offseason, like in Steve Cook's shoulder and arms workout.

Push-press, shoulder exercise gif

Push-Press Variations for Shoulder Development:

In your workout: This doesn't need to be an "every workout" move. When you do use it, perform it first in your workout, after warming up well, for 3-4 sets of 6-8 reps. Stop each set before fatigue causes your form to crack.

Protect Your Back on Shoulder Day

Protect Your Back on Shoulder Day
When doing explosive overhead work like push-presses, either a nylon or leather lifting belt can help you lift heavier more safely. Don't regret not having one in your gym bag.


10 Best Shoulder Workout Exercises for Building Muscle

Military Press

Original Article