Shoulders / Beginner / Compound (multi-joint)

Leverage Shoulder Press

A machine exercise for the front delts and side delts, with the triceps assisting.

At a glance

Primary

Front delts, Side delts

Secondary

Triceps

Equipment

Machines

Movement pattern

Overhead push

Level

Beginner

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
2. Press the handles upward by extending through the elbow.
3. After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Common mistakes

• ✗ Seat so low the handles start below the shoulders.

  Why it hurts: The shoulder starts deep in a loaded, unstable position.

  ✓ Instead: Set the seat so the handles start about level with the shoulders.

• ✗ Arching away from the back pad.

  Why it hurts: The lower back takes the load.

  ✓ Instead: Keep the back against the pad with the core braced.

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