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Benefits:

• Researchers compared seated versus standing and barbell versus dumbbell shoulder pressing. They found that the standing dumbbell shoulder press hits your delts the hardest.

• Standing (done correctly) puts less compression your spine than sitting.
• A slight elbow tuck takes your shoulder out of the vulnerable "high-five" position. It moves your shoulders into the scapular plane – which is much more joint-friendly position for safe, effective pressing.

• When sitting, most people will kick the dumbbells up to their shoulders with their knees. This work with short arms, but leaves long-limbed lifters with their arms folded up and struggling to get the weights off their shoulders. When you stand, you can use your hip power to swing the weights up into a solid starting position.

Tips:

• Use an explosive hip hinge to swing the dumbbells up.

• Keep your abs tight and your glutes locked so you have a firm foundation to press from.

• Use a slight elbow tuck.

• Maintain a vertical forearm while you press. – Andrew Heming

This push-up complex has a shoulder emphasis. It’s a good opportunity to gain some upper body strength and size, while bringing out your inner yogi. A few sets of these at the end of your next upper body workout would be a great way to finish.

Here’s what to do:

A1. Pike Push-Up – 6-12 reps
A2. Reverse Yoga Push-Up – Go to failure
A3. Yoga Push Up – Go to failure.
Aim for 2-3 sets.
– Gareth Sapstead