For upper-body strength and athletic power, few moves rival the overhead press. From a functional standpoint, pressing weight overhead requires stability from floor to core while still requiring adequate shoulder movement in all directions. Overhead presses are also a staple for building the shapely curves of the anterior and medial deltoids, and if you can hook-shot your carry-on into the overhead bin with one arm, that’s a win for everyone.

Level 1: Dumbbell Military Press

This OG press is used more in bodybuilding circles than it is in the military, but it got its title because of its militaristically strict form prescription, which prevents the use of momentum. This basic-level move helps develop the control and strength necessary to move heavy weight without using the lower body for assistance.

Stand with your feet hip-width apart and hold a pair of dumbbells with your elbows bent 90 degrees and your arms lifted to shoulder height, palms forward. Extend your arms to press the weights overhead as well as inward, so at full extension, the inner heads of the dumbbells touch together lightly. Slowly lower back to the start.