How to do Machine Shoulder Press
Starting Position: Adjust the seat height so that you are comfortable in the machine. If the machine had markers for pivot points, do your best to align your body with those pivot points.
Grasp the handles and keep your spine and head in good alignment.
Form: While keeping your core muscles engaged, exhale and press your arms over your head. Hold for a brief second at the top and then slowly lower back to the starting position.
Personal Trainer Tips: As with all exercises, posture is very important. Make sure that your back does not arch excessively when you press over head.
2 Different Arm Positions
Most machines have 2 different arm positions (abducted or neutral).
- In the neutral position, your arms are facing each other.
- In the abducted position the arms are out to the side and facing forwards.
Try both grips and stick with the one that you like the most.
Pressing over head is a great way to strengthen the shoulder muscles, but use caution if you have a history of shoulder or neck pain.
Shoulder Press Machine – Benefits
- The shoulder press machine is one of the effective exercises used to develop and strengthen the shoulder muscles. Compared to free weight training, it can be a more ideal choice for beginners thanks to the range of motion provided by the machine. While the focus of this exercise is to build the shoulder muscles, you can also include it in your workouts to strengthen the upper body.
- The shoulder press machine is effective for building strength, but if you start this exercise without warming up or with too much weight, you could cause injury. Before starting exercise, always apply warm-up and stretching movements to your shoulder muscles and start by choosing a weight according to your fitness level.
Shoulder Press Machine – Muscles Worked