How to press for even better results

Sitting on a bench or kneeling on a Bosu trainer can make this overhead press safer and more effective, because it helps you avoid leaning forward or overarching your lower back. But you may have to use lighter weights to do it properly.

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1 Hold a dumbbell in each hand, positioning them in front of your shoulders, palms facing your body. Kneel on a Bosu trainer with your knees hip-width apart, or sit on a sturdy bench or chair with your feet flat on the floor.

2 Keeping your back straight and your head up, slowly rotate your palms away from your body as you raise the dumbbells above your head. Your arms should end up as straight as possible without locking your elbows. Pause at the top of the lift and slowly lower the dumbbells back to the starting position. Do eight to 12 repetitions, rest for 15 seconds and repeat for a total of three sets.

-- Karen Voight