Machine Shoulder (Military) Press

Also called machine shoulder press, shoulder press machine and seated machine press.

Works

Shoulders, plus triceps

Equipment

Machine

Level

Beginner

Type

Compound

How to do it

Setup. Sit down on the Shoulder Press Machine and select the weight.

1. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
2. Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
3. Lower the handles slowly back to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.

Cues

• Handles start at shoulder height.
• Back flat against the pad.
• Press to full extension.
• Lower slowly to shoulder level.

Common mistakes

• Arching off the back pad.
• Seat too low, handles too deep.

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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