Machine Shoulder (Military) Press
The machine shoulder press is an ideal way to target the deltoids and strengthen the upper body. This exercise is a great way to build strength and definition in the shoulders, allowing you to sculpt the arms and upper body.
The machine shoulder press is a great way to improve shoulder mobility and stability, as well as improve posture. It also helps to improve overall upper body strength. The exercise is performed while seated in a machine with the handles placed at shoulder level. The handles should be held firmly in each hand and the arms should be extended out to the sides.
To perform the exercise, inhale deeply and then press the handles up until the arms are extended above the head. Pause for a few seconds and then lower the handles back to the starting position. The exercise can be done with either one arm at a time or both arms at the same time.
In addition to the shoulder press, there are other exercises that can be used to target the deltoids. These exercises include lateral raises, rear delt flys, and front raises. All of these exercises are effective in targeting the deltoids and building strength and definition in the shoulders.
The machine shoulder press is an effective upper body exercise for targeting the deltoids and building strength and definition in the shoulders. 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.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Barbell
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.
Incorporating Into Other Workouts
One way to incorporate the machine shoulder press into a workout is to include it as a compound exercise for the shoulders. Here is an example of a workout routine that incorporates the machine shoulder press:
1. Warm-up:
- 5-10 minutes of light cardio to increase blood flow and warm up the muscles.
- Dynamic stretches for the shoulders, such as arm circles and shoulder rolls.
2. Machine Shoulder Press:
- Perform 3 sets of 8-12 reps with a challenging weight.
- Focus on maintaining strict form and controlled reps.
- Rest for 60-90 seconds between sets.
3. Superset:
- Lateral Raises: Perform 3 sets of 10-15 reps using dumbbells.
- Rear Delt Flys: Perform 3 sets of 10-15 reps using dumbbells or a cable machine.
- Alternate between these two exercises without rest, then rest for 60-90 seconds between supersets.
4. Front Raises:
- Perform 3 sets of 10-12 reps using dumbbells or a barbell.
- Focus on lifting the weight with control and maintaining proper form.
- Rest for 60-90 seconds between sets.
5. Cool-down:
- 5-10 minutes of light cardio to gradually decrease heart rate.
- Static stretches for the shoulders, such as shoulder stretches and chest stretches.
By incorporating the machine shoulder press into a workout routine that