Machine Shoulder (Military) Press
Benefits Of This Exercise
- The machine shoulder press is an effective upper body exercise for targeting the deltoids and building size and strength in the anterior and medial deltoids.
- The machine allows for controlled reps and strict form, while also working other muscles such as the posterior deltoids, traps, and upper chest.
- It is also a great way to improve shoulder mobility and stability, as well as posture.
- With the correct form and regular practice, this exercise can help you sculpt the arms and upper body.
Step by Step Instructions For Machine Shoulder (Military) Press
- Sit down on the Shoulder Press Machine and select the weight.
- Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
- 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.
- Lower the handles slowly back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a military bench.
Warm Up Tips
- Start by sitting down on the Shoulder Press Machine and selecting the appropriate weight.
- Grab the handles to your sides, keeping your elbows bent and in line with your torso. This will be your starting position.
- Exhale as you lift the handles, fully extending your arms. Hold the contraction for a second at the top of the position.
- Inhale as you slowly lower the handles back to the starting position.
- Repeat for the recommended number of repetitions.
Variation: If you don't have access to a machine, you can use free weights like barbells or dumbbells on a military bench.
Machine Shoulder (Military) Press Safety Tips
- Before starting, make sure to adjust the machine to your height and select an appropriate weight.
- When grabbing the handles, ensure that your elbows are bent and in line with your torso to avoid strain on the shoulders.
- Exhale as you lift the handles and extend your arms fully, but be careful not to lock your elbows.
- Hold the contraction at the top of the movement for a second to maximize muscle engagement.
- Slowly and controlled, lower the handles back to the starting position while inhaling.
- Repeat the exercise for the recommended number of repetitions, focusing on maintaining proper form throughout.
- If you have access to free weights, you can try performing the exercise on a military bench for variation.
- Always listen to your body and stop if you feel any pain or discomfort in your shoulders.
- Start with lighter weights and gradually increase the intensity as your strength and technique improve.
- Remember to warm up your shoulders before starting the exercise to prevent injury.