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Shoulder Press – Exercise Highlight

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.

Phase 1

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

Phase 2

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

Phase 3

  • Seated Dumbbell Press

Phase 4

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

Phase 5

  • Seated Dumbbell Shoulder Press superset with Overhead Medicine Ball Throw

Lifestyle Guide 

WokeFokk is a Lifestyle Guide by G.I.Lane that helps people get their Mind Right before and while embarking on fitness & business goals.

This book includes:

  • My Wants Vs. Needs Chart that lists all elements needed for your goal
  • A Daily Routine Habit Worksheet to get your time management on point
  • List of the Pillars of Health in Priority from greatest to least
  • Purpose Worksheets to help you find what you love and aspire to be
  • My Philosophies on Life and the details of each
  • A Mango Basil Smoothie Recipe to get your Meal Plan & Prep locked on
  • A Leg-Day Workout to build the muscle you’re going to need for these dreams of yours.

About the Author Stephanie Lane

Stephanie is an author, bodybuilder, and blogger. You can check out her latest book here.