The barbell overhead press—also called the standing military press—is the best exercise to build a strong, powerful upper body. It teaches you to stabilize the weight with your entire body and drive force from the ground, through your core, and out through your arms.
But because it also demands upper-body mobility (especially in your thoracic spine and shoulders), many guys get shoulder discomfort during the overhead press. For those who want big shoulders, chiseled arms and a strong body without the pain, switch to a motion that’s easier on the joints.
Introducing the kneeling landmine press.
Insert a barbell into a landmine or place barbell in the corner of two walls. Start on one knee and grab the end of a barbell with the same side as the knee that’s down. Push the barbell overhead. Unlike a strict barbell press, the bar moves in an arch, which requires less mobility and eliminates stress from the shoulders.