Machine Shoulder Press overview
The Machine Shoulder Press is a resistance training exercise designed to target the deltoids, trapezius, and triceps. Using a specialized machine provides a guided range of motion, making it suitable for individuals at various fitness levels. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Machine Shoulder Press in your strength training routine.
The Machine Shoulder Press primarily targets the deltoids and trapezius muscles.
Machine Shoulder Press – how to perform
- Step 1: Adjust the machine seat and handles to align with your shoulder height.
- Step 2: Sit on the machine with your back against the pad, and grasp the handles with a pronated (overhand) grip.
- Step 3: Ensure your feet are flat on the ground for stability.
- Step 4: Press the handles overhead by extending your arms, fully locking out at the top. Step 5: Lower the handles back down to shoulder height with control.
- Step 6: Repeat the movement for the desired number of repetitions.
Perform each repetition with controlled movements, focusing on the engagement of the deltoids and trapezius.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Adjust the seat and handles to ensure proper alignment with your shoulder height.
- Keep your core engaged and maintain a neutral spine throughout the exercise.
- Control the descent of the handles to maximize muscle engagement.
- Choose a weight that allows you to maintain proper form throughout the set.
Variations
- Single-Arm Machine Shoulder Press: Press one arm at a time for individual muscle engagement.
- Alternating Machine Shoulder Press: Alternate pressing each arm while the other remains at shoulder height.
- Machine Shoulder Press with Partial Reps: Focus on the top half or bottom half of the movement for variation.
- Paused Reps: Introduce a brief pause at the top of each repetition for increased time under tension.