Getting Fit from Scratch: Chest, Arms, and Shoulders in One Workout

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Dumbbell Press

The standing press is a shoulder workout that isolates and targets the anterior, medial and posterior deltoid, as well as the triceps and biceps. In other words, it's the move that gives you those great boulder shoulders, plus some good arm pump. The use of a dumbbell is purposeful, since today we're looking to create more instability, making all of the muscles in our shoulders work to stabilize the dumbbells overhead. To do it, hold a pair of dumbbells so that the weights are resting on your shoulders. Press the dumbbells over your head, keeping them centered over your body. Squeeze your abs and butt to stay stable, then lower the weights back down to your shoulders.

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