Whether your goals are to build bone density, brute strength, or just nice shoulders, your workout plan needs to include some component of pressing a weight overhead. This places what is called an axial load down the long bones of your arms and also on your spine and legs, and gives the benefit of an overhead pressing activity plenty of bang for the buck.
But let's face it: simply pressing a weight overhead can get boring. So here are three highly effective variations on an overhead press that will throw a few curveballs at your body and mind, and inject new intensity into your workout. Simply substitute these for a regular seated overhead press or standing overhead press.
Single Leg Overhead Press With Knee Drive:
Overhead Push Press (Looks similar to an overhead press, but there is more a “power” type of jump involved):