Adjust the seat height so you’re aligned with the machine’s pivot points, with feet flat on the floor and back against the pad. Grip the handles with palms facing forward.
Execution
Exhale and press the handles upward until your arms are fully extended without locking. Pause briefly, then inhale as you lower the handles back with control. Repeat for the desired reps.
Equipment required
Machine
Target muscles
Shoulders
More Detailed Information
Machine Shoulder Press
How to Do:
Setup:
Adjust the seat height so that you are comfortable and aligned with the machine's pivot points, if available. Your feet should be flat on the floor, and your back should rest against the pad.
Grip:
Grasp the handles with both hands, ensuring your palms face forward. Keep your head and spine in a neutral position.
Press:
Exhale and press the handles upward until your arms are fully extended but not locked out.
Pause:
Hold briefly at the top of the movement, feeling the contraction in your shoulder muscles.
Lower:
Inhale and slowly return the handles to the starting position, maintaining control throughout the descent.
Repeat:
Perform the desired number of repetitions.
Benefits:
The machine shoulder press is an excellent exercise for building strength and mass in the deltoid muscles while reducing the risk of injury. The guided motion of the machine ensures proper form and stability, making it ideal for beginners and those recovering from injuries. It also engages the triceps and upper chest as secondary muscles.
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