Machine Shoulder Press

Introduction

The Machine Shoulder Press is a staple exercise in any hypertrophy-focused workout regimen, designed to target the deltoid muscles, particularly the anterior and medial heads. Utilizing a machine for this exercise offers a controlled and stable environment, making it an excellent choice for both beginners and advanced lifters aiming to build shoulder mass and strength. By providing consistent resistance throughout the entire range of motion, the machine shoulder press minimizes the risk of injury and ensures optimal muscle activation. This exercise not only enhances shoulder aesthetics but also contributes to overall upper body strength, making it a valuable addition to any comprehensive training program.

Execution

How to Execute the Machine Shoulder Press

Setup

1. Adjust the seat height so that the handles are at shoulder level when you are seated.
2. Sit down on the machine with your back firmly against the backrest.
3. Place your feet flat on the floor, shoulder-width apart for stability.
4. Grasp the handles with a pronated grip (palms facing forward).
5. Ensure your elbows are bent at a 90-degree angle and aligned with your shoulders.

Execution

1. Take a deep breath and brace your core.
2. Press the handles upward by extending your elbows, keeping your back against the backrest.
3. Continue pressing until your arms are fully extended but not locked out.
4. Pause briefly at the top of the movement.
5. Slowly lower the handles back to the starting position, controlling the weight throughout the descent.

Finishing

1. Complete the desired number of repetitions.
2. Carefully release the handles and stand up from the machine.
3. Reset the machine for the next user if necessary.