Instead, the seated dumbbell shoulder press makes a great addition to an upper-body push routine, perhaps sprinkled in with the bench press and other more specific tricep and shoulder exercises.

Flat Dumbbell Press: 3-4sets X 10-20 Reps 2. Dumbbell Row on Bench: 3-4 sets x 10-20 Reps 3. Seated Overhead Triceps Extension: 4 sets 10-20 Reps 4. Seated Dumbbell Curl (not mentioned): 3 Sets X ...

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this variation of the dumbbell press involves wrist rotation to hit all three deltoid heads to stimulate better muscle growth ...