Most women I work with want tone and shapely arms. Most men I work with want that nice shoulder cap. As you may know, I weight train in <a href="https://g-i-lane.com/phasesoftraining/">phases</a>. Below is how to get both tone, shapely and shoulder cap arms.

The more tone and sharply you want more so than big and bulky, you perform the same exercise you see below but with less weight. The more big and bulky you want your shoulders, you perform the same exercises you see below but with more weight. Everyone should be training this basic human movement pattern - the vertical push. How depends on your current condition and goal. Below is how I perform the shoulder press throughout each of the phases of training.

• Stability Ball Dumbbell Shoulder Press
• Standing Single Arm Dumbbell Shoulder Press

• Stability Ball Dumbbell Shoulder Press
• Standing Single Arm Dumbbell Shoulder Press

• Seated Dumbbell Press

• My vertical push in phase 4 comes from cleans and snatches.