Sit on the shoulder press machine with handles at shoulder height, gripping them with a neutral grip.
Execution
Press handles upward until arms are extended, then lower slowly. Repeat for desired reps.
Equipment required
Machine
Target muscles
Shoulders
More Detailed Information
Lever Shoulder Press (Hammer Grip)
How to Do:
Set Up: Sit on the lever shoulder press machine with your back supported and feet flat on the floor.
Grip: Hold the handles with a neutral grip (palms facing each other).
Starting Position: Adjust the seat so that the handles are at shoulder height.
Press: Push the handles upward until your arms are fully extended but not locked out. Exhale as you lift.
Pause: Briefly hold the top position, focusing on shoulder engagement.
Lower: Slowly bring the handles back to the starting position, inhaling as you descend.
Repeat: Perform for the desired number of repetitions.
Benefits:
The lever shoulder press with a hammer grip targets the deltoid muscles while reducing strain on the shoulder joints due to the neutral hand position. This exercise also engages the triceps and upper chest, making it effective for overall upper body development. It’s ideal for building shoulder strength with controlled motion and support, minimising the risk of injury.
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