This one earns its place over a standard shoulder press by adding a rotation through the bottom half of the rep, which brings your front delts and a bit more of your chest into play on the way up. It's not a shortcut to a bigger press — if anything it moves slower and lighter, but it hits the shoulder from more angles in one movement. Start with palms facing you, elbows in front of your shoulders. As you press up, rotate your palms to face forward, finishing with arms extended overhead. Reverse the rotation as you lower, arriving back at your chest with palms facing you again.

PLANS THAT USE IT 12

Bro Split5× / week · advanced

Full Body 3x3× / week · beginner

Full Body 2x (Home Gym)2× / week · beginner

Full Body (Home Gym)3× / week · intermediate

Upper / Lower (Home Gym)4× / week · intermediate

Upper / Lower (Glute Focused)4× / week · intermediate

Big 44× / week · advanced

Upper/Lower Dumbbell Split — Balanced Build4× / week · intermediate

Press Specialization — Shoulder Strength4× / week · intermediate

Dumbbell Push / Pull / Legs — Hypertrophy (V2)3× / week · intermediate

Dumbbell Bro Split — Hyper (V2)4× / week · intermediate

Full Body 2x2× / week · beginner