Leverage Shoulder Press

Also called machine shoulder press, plate loaded shoulder press and lever overhead press.

Works

Shoulders, plus triceps

Equipment

Machine

Level

Beginner

Type

Compound

How to do it

Setup. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.

1. Press the handles upward by extending through the elbow.
2. After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Cues

• Handles at shoulder height.
• Back on the pad.
• Press up to near lockout.
• Lower slowly.

Common mistakes

• Arching off the pad.
• Shrugging at the top.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Harder

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