Tip: Single-Arm Dumbbell Overhead Press

Not only is this a great exercise for delts, it'll also strengthen your obliques and abs. Try 4-5 sets of 5-8 reps for strength gains.

This exercise builds brutal strength and core stability. When you use dumbbells instead of a barbell, your core works to stabilize the unbalanced load. This provides a wicked anti-lateral flexion component, hitting your obliques harder than a medicine ball to the gut.

Single-arm dumbbell presses, done with heavy weight, can be used as a pure strength movement to build bigger shoulders and to give you a resilient mid-section.

Keep your feet shoulder width or slightly wider and brace your abs. Extend the non-working arm to your side, hold it on your hip, or drape it across your body onto your obliques.

Just as you do with a bilateral overhead press, create a shelf by keeping your elbows up to engage your lats. This puts the arm in a safer position to press overhead. Then lock out at the top of each rep. Finish in a joint-stacked position.

Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook