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- Stop drinking, replace it with weed if necessary.

- Run or lift weights, or both. But be careful with your back (keep it straight) and shoulders (lift the weight in front/above your head, not directly above. Same for pullups) when lifting, and your knees when running (land with your metatarsus first, not your heel).

- Sleep and eat well.

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Your form on the shoulder presses sounds really awful (perhaps even dangerous) if you were to actually follow your second advice...

No, it's the correct way. Maybe I didn't describe it properly (not a native speaker). There is a reason why many shoulder press seats are slightly inclined backwards.

I was assuming you were talking about a standing shoulder press. (In general, standing is better than sitting for your exercises. If nothing else it uses more of your body and mind to stay balanced.)

If you are standing, you've got no choice but to keep your centre of gravity over your feet. Once the weight is heavy enough, the bar will largely determine your centre of gravity.

If you are sitting, then, yes, you have the option of doing an incline press. That's where you lean back a bit. A mix between a shoulder press and a bench press.

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