Shoulders / Beginner / Compound (multi-joint)

Machine Shoulder (Military) Press

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

At a glance

Primary

Front delts, Side delts

Secondary

Triceps, Forearms & grip

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. Sit down on the Shoulder Press Machine and select the weight.
2. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
3. 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.
4. Lower the handles slowly back to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

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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