BarbellCompound
Standing overhead press
6–10 reps recommended
- Start with the bar on your upper chest, grip just outside the shoulders.
- Squeeze your glutes and brace your core.
- Press straight up, moving your head back slightly to let the bar pass.
Front delts
The front of the shoulder, trained by pressing overhead.
Sets, reps and rest
- Warm-up
- 1 set
- About 50% of your working weight, or lighter, for as many reps as you like.
- Working sets
- 2–3
- 2 is recommended. Take each set close to failure.
- Reps
- 6–10
- Recommended for every exercise. Some exercises also list another range that suits them.
- Rest
- 3+ min
- At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.
Warm up first
Do these to loosen up, then do your warm-up set before your working sets.
- Arm circles10 forwards, 10 backwards
Start small and make the circles bigger each rep.
- Band dislocates10 reps
Hold a band wide with straight arms and move it over your head and behind you.
- Band external rotations12 each arm
Elbow tucked at your side, rotate your forearm outwards against a light band.
Pick 1 of these 3 exercises
DumbbellsCompound
Seated dumbbell shoulder press
6–10 reps recommended
- Sit on a bench set upright.
- Start with the dumbbells at ear height.
- Press up until your arms are nearly straight.
MachineCompound
Machine shoulder press
6–10 reps recommended
- Set the seat so the handles start at shoulder height.
- Press up without arching your lower back.
- Lower slowly.