You want to build your arms and shoulders? Yes, the overhead press or military press or strict press or whatever you want to call it is perfect arms and shoulders and building strength. The overhead press can be one of the most difficult moves to master.”The dumbbell overhead walking lunge challenges the muscles in your arms, shoulders, upper back, and core to stabilize as the load tries to shift with each repetition,” says Tony Gentilcore, C.S.C.S., strength coach at Cressey Perfomance in Hudson, Massachussetts. “You don’t get that added bonus when you hold the weights by your sides.”

Form over everything. Too many times guys will lift and lean too far back. This is a cardinal sin. You need your back or all kinds of things in life. So try to save it. The problem here usually guys are either lifting too heavy or not engaging their core at all so you end up in this standing bench press kind of exercise that is just an injury waiting to happen.

Before every lift tell yourself a few things: Take a deep breath. Get tight — meaning squeeze your abs and then press straight out above your head.

One more thing that should go without saying. If you’re struggling to keep your form. The weight is too heavy.