A shoulder press, also known as a military press or overhead press, is a weightlifting exercise that targets the shoulder muscles, specifically the deltoids.

Muscles Worked:

1. Deltoids (anterior, medial, and posterior)
2. Trapezius
3. Triceps brachii
4. Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis)

Types of Shoulder Press:

1. Standing Military Press: Performed while standing with feet shoulder-width apart.
2. Seated Dumbbell Shoulder Press: Performed while seated on a bench or chair.
3. Arnold Press: A variation of the dumbbell shoulder press that involves rotating the wrists during the movement.

Benefits:

1. Builds shoulder strength and muscle mass
2. Improves posture and overall upper body strength
3. Enhances athletic performance in sports that involve throwing or lifting
4. Can help improve bone density and reduce the risk of osteoporosis

Proper Form:

1. Stand or sit with good posture and engage your core muscles.
2. Hold the weight or dumbbells at shoulder height with your palms facing forward.
3. Press the weight straight up over your head, extending your arms fully.
4. Lower the weight back to the starting position, keeping control throughout the movement.

Remember to always warm up before starting any exercise, and to use proper form and technique to avoid injury.