Sit on the edge of a horizontally oriented weight bench, and place a set of dumbbells on your lap. Kick the weights back, shift your shoulder blades onto the bench, and press the weights straight up.

Here’s how to do each.

Warming up is optional, but a few reps of each exercise without weights can help you prepare.

Get ready for the ultimate pump.

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These workouts are the best exercises for weight loss—whether you like to run, lift weights, or take a HIIT class. They’ll also help you build strength and endurance.

Strengthen and reduce fracture risk with this routine that combines weight-bearing, resistance, and impact exercises.