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Here’s what we’ve got for you today: 

• The difference between the seated and standing shoulder press 

• Classic Physique bodybuilder Wesley Vissers’ top four exercises for trap development

• 2013 Women’s Physique Olympia champ Dana Linn Bailey’s cardio tips for fat loss

WORKOUT

Take a Stand (or a Seat) 

The shoulder press is a powerhouse exercise for building strong deltoids, but should you perform it standing or sitting? Your choice significantly impacts which muscles are targeted, so understanding the difference is key.

The standing shoulder press engages your core and stabilizers more, as it demands greater balance and stability. On the other hand, the seated variation focuses more on isolating the deltoids, minimizing the involvement of supporting muscles.

Your fitness goals — whether you're training for size, strength, or overall stability — will determine which variation is best for you. In this guide, we’ll break down the benefits of each overhead press, explain which is ideal for different fitness levels, and show you how to perform them correctly for maximum results.

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BODYBUILDING 

Trap City 

If you want to enhance your physique, focusing on your traps is key. These upper back and neck muscles might be smaller, but they create a powerful visual impact. Classic Physique bodybuilder Wesley Vissers knows this well and prioritizes building strong traps in his training.

He recommends four key exercises to make your traps stand out. The main one is the dumbbell depth shrug, a unique variation that involves shrugging forward and backward instead of the typical up-and-down motion to maximize trap engagement. He also shares how to tweak lat pulldowns for better trap activation, along with other exercises and expert tips.

Follow Vissers' advice to take your physique to the next level! 

TRAINING TIPS 

Do This, Not That

Building an impressive physique isn’t just about lifting heavy weights — incorporating cardio is essential for bodybuilders. Not only does it improve cardiovascular health and overall conditioning (helping you push for those extra reps), but it also burns calories and aids in shedding fat. The key question is: which types of cardio work best, and which should you avoid to maximize benefits while preserving muscle mass?

2013 Women’s Physique Olympia champion Dana Linn Bailey has the answers. She recommends a strategic blend of steady-state and HIIT (high-intensity interval training) workouts to burn fat while maintaining muscle effectively. Additionally, Bailey suggests performing cardio in a fasted state to encourage the body to use fat as fuel.

Below, she breaks down how to integrate both types of cardio into your regimen, helping you craft a dominant bodybuilding physique.

THE DROP SET 

Get a Boost 

• Check out our expert-tested review of the brain-boosting Onnit Alpha BRAIN pre-workout. 

• Three-time World’s Strongest Man Bill Kazmaier recently gave an update on his health struggles and launched a GoFundMe to help pay for his medical expenses. Read more about it.

• Lateral raises will help you build your medial deltoids for a better V-taper. This is the latest research on how to do them for hypertrophy.