The book's pick for pure shoulder hypertrophy: a seated, back-supported overhead press. Hits front + mid delt and some triceps. Your main vertical press for bigger delts.
Dumbbell shoulder press
Cues
Back supported, elbows slightly forward of the body, press to lockout without shrugging up into the traps. Dumbbells let the elbows travel out for more mid-delt.
Programming
4 × 6–10, near failure (it's a press but not a max-risk barbell lift).
How to progress
Double progression; Arnold-press or behind-neck variations to bias mid delt when it stalls. → Progression
