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Shoulder press:

Back Press

Back Press works the deltoids, particularly the medial part, and the upper trapezius, triceps, and serratus anterior. It also works the rhomboids, inraspinatus, teres major, and supraspinatus.

You can also perform this movement while standing or by setting a bar on a rack.

Start sitting on a bench with your back straight.
Grasp a barbell with an overhand grip and rest the barbell across your shoulders behind your neck.
Inhale and press the barbell directly above your head without arching your back
Exhale as you complete the movement.

Military Press

This can be done standing or seated.

If standing, either clean a bar to chest level, or lift it off supports on a power rack.
The bar should be resting on the upper chest and the grip should be shoulder width or wider.
Press the bar straight up until your arms lock out and lower back to the chest.
If seated, lift the bar off the overhead supports and hold at arms length.
Lower the bar to the chest and press back up to lockout.

Front Press

Front Press works the anterior amnd medial deltoids, upper pectorals, upper trapezius, triceps, and serratus anterior. You can perform this exercise while standing as well, but you must avoid hyperextension of the spine.

Place your elbows slightly forward for more work on the anterior deltoids.
To involve the medial deltoids more intensely, flare out your elbows.
Many machines and racks allow you to perform this movement with less concentration on the correct position, which helps you focus on the deltoids.
Start sitting with your back straight.

Take an overhand grip on the barbell and rest it on your upper chest.
Inhale and press the barbell straight up, exhale at the top of the movement.

Dumbbell Press

Dumbbell Press uses the deltoids, particularly the medial deltoids, and the upper trapezius, serratus anterior, and triceps. This movement can also be executed standing and/or with alternating arms. however, the seated version is often used to prevent hyperextension of the spine.

Start sitting on a bench with your back straight.
Grasp two dumbbells with an overhand grip and lift them to your shoulders, palms facing forward.
Inhale and press your arms to an extended vertical position, exhale as you complete the movement.

One-Arm Dumbbell Press

One-Arm Dumbbell Press focuses on the deltoids, particularly the anterior deltoids, and the upper pectorals, upper trapezius, serratus anterior, and triceps. You can also do this movement sitting against the back of a seat to avoid hyperextension of the spine; standing; or pressing the dumbbells simultaneously.

Start sitting on a bench, grasp the dumbbells with an underhand grip, and lift them to your shoulders.
Inhale and alternately press your arms to an extended vertical position, rotating your wrist so your palm faces forward.
Exhale as you complete the movement.

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