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The overhead press is to shoulder training what the squat is to leg day: the foundational movement from which all other exercises for its respective muscle group stem. When it’s time to train delts and decide on your workout for the day, the first question should be: What type of overhead press am I going to do?
Believe it or not, there are many more ways to answer this question than just “barbell” or “dumbbells.” Those pieces of equipment are in the discussion, of course, but so are machines and kettlebells; bilateral versus unilateral; pronated, supinated, or neutral grip; and seated, standing, or even kneeling. The overhead press (aka “shoulder press”) is a movement with way more variants than most guys utilize. Below are six such options, all of which should be fair game the next time you train delts.
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