Bolster Your Shoulders Put your strength to the test—and grow bigger—with the ultimate overhead exercise

Boulder shoulders are reason enough to add the dumbbell shoulder press to your weekly routine. But the benefits don’t stop there. “It hits just about every muscle in your torso,” says Tyler English, C.P.T., P.E.S., author of the Natural Bodybuilding Bible. Your abs kick into gear to keep you steady while your upper chest, traps, upper back, and triceps help press the weight overhead. “Such comprehensive muscle recruitment also makes it an excellent test of core strength, shoulder stability, and upper-body power,” says English, who designed this muscle challenge. “And as your overhead-pressing strength increases, so too will your performance in every other pressing exercise.”

Step 1
Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Set your feet shoulder-width apart.

Step 2
Press the weights upward until your arms are completely straight. Slowly lower the dumbbells back to the starting position.

HOW TO DO IT
Each minute, do three shoulder presses and rest for whatever time remains. Start with 40 to 50 percent of your body weight (20 to 25 percent in each hand) and add 5 pounds per dumbbell each minute thereafter. Go for 10 minutes or until your form falters.

HOW MUCH DID YOU PRESS?
50% to 60% of your body weight: average
61% to 70% of your body weight: above average
71% to 80% of your body weight: strong
81% to 100% of your body weight: master of muscle