machine-shoulder-press
Adjust the machine seat height so handles are at shoulder level or slightly above when seated. Sit with your back firmly against the pad, feet flat on the floor, and grip the handles with an overhand grip.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- anterior deltoid
- medial deltoid
- triceps brachii
Secondary muscles
- upper trapezius
- serratus anterior
Target muscles
- shoulder
- arms
How to perform
- 1
Adjust the machine seat height so handles are at shoulder level or slightly above when seated.
- 2
Sit with your back firmly against the pad, feet flat on the floor, and grip the handles with an overhand grip.
- 3
Engage your core, exhale, and press the handles upwards until your arms are nearly fully extended, avoiding locking your elbows.
- 4
Inhale as you slowly and controlled lower the handles back to the starting position, feeling the stretch in your shoulders.
- 5
Maintain a neutral spine throughout the movement, preventing your lower back from arching.
- 6
Repeat for the desired number of repetitions, focusing on controlled movement.
Safety & form
Train smart. Read these notes before adding heavy load.
