An overhead press strengthens muscles in your arms and shoulders (tones "batwings" on the upper arms, for example) and improves flexibility. You will need dumbbells. Start with weights as light as 1 to 3 pounds and work your way up gradually to 10 pounds, or even 12 or 15 pounds, as you get stronger.
- Stand straight with a dumbbell in each hand, feet shoulder-width apart and hands by your side. Bring the dumbbells up until they touch the front of your shoulders, your palms facing forward. (Note: this can also be done while sitting in a chair).
- Push the dumbbells straight up to a count of three until your arms are fully extended over your head. Pause for a breath and lower to the starting position at shoulder height as you count to three. (Do not arch your back. If you find yourself arching your back, the weights may be too heavy).
- Repeat 12 times. Rest a minute or two and then repeat 12 more times.