Dumbbell Shoulder Press 

  1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. 
  2. Now to perform the movement, raise the dumbbells vertically toward full extension above your head and shoulders
  3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Tip: Breathe out as you perform this portion of the movement.
  4. After a second pause at the top, begin to lower the dumbbells to the original position.  Breathe in as you perform this portion of the movement.
  5. Repeat for the recommended amount of repetitions.  Example: 10-15

Variations: You can perform the exercise standing up.  You may also rotate the dumbbells as you extend above your head.  View Arnold Shoulder Press

 Reverse Flys

  1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
  2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
  3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip:Try to squeeze your shoulder blades together to get the best results from this exercise.
  4. The arms should be elevated until they are parallel to the floor.
  5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
  6. Repeat for the recommended amount of repetitions.


The Ultimate Shoulder Workout.  Big Delts. Read here.