Push exercise. From "The New Rules of Lifting".

Muscle group: Combined

Steps

SETUP: Grab a pair of dumbbells and hold them at the edges of your shoulders, palms facing out. Posture is athletic, as described for the barbell shoulder press.

LIFTING: Push the weights straight up over your shoulders (not up and toward each other so they clank; the movement takes tension off the shoulders and triceps, and the noise is obnoxious).
You’re going to use momentum to get the weights moving off your shoulders. Bend your knees and hips, as if you were going to jump. Then . . . jump, pushing the weights upward as your knees and hips straighten. You can come all the way up on your toes.

LOWERING: Lower them along the same path to the edges of your shoulders.

All exercises