Dumbbell shoulder press

Bolster your upper body with the dumbbell shoulder press and become a general of the skies, says strength and conditioning coach Nick Grantham.

What you need:
2 x dumbbells

Muscles worked:
Shoulder
Arm

What you need to do:
2-3 sets
5-8 reps
2-3 times per week

Also see:
Push ups with Middlesbrough FC
Inverse pull with Middlesbrough FC
Boost your shooting power
Chin-ups with Middlesbrough FC
Romanian dead lift with Middlesbrough FC
Squats with Middlesbrough FC
Split squats with Middlesbrough FC

Nick Grantham is director of strength and conditioning for Smart Fitness.