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Machine Shoulder Press

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Machine Shoulder Press
Table Of Contents
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Exercise Description

Main Target Muscles

Shoulders

Secondary Target Muscles

Traps, Triceps

Workout Type

Strength 

Gym Gear

Machine

Fitness Level

Beginner 

Compound/Isolated 

Compound 

Power Move 

Push

Target Muscle Group: Shoulder 

Machine Shoulder Press Overview

The machine shoulder press is a variation on the seated shoulder press used to strengthen the shoulder muscles.

The machine shoulder press is a form of pressing that emphasizes the shoulders. The fixed movement pattern of a machine makes it simpler to isolate certain muscle groups.

If you are working on hypertrophy, the machine shoulder press should be added at the end of your shoulder exercise after you have used other compound variations to strengthen your push muscles.

How to Do it

  1. With the handles at approximately shoulder height, sit down in the machine.
  2. Use a neutral or pronated grip to grab the handles.
  3. Take a deep breath and push directly overhead.
  4.  Slowly lower your handles to return them to their original position.
  5.  Continue repeating until you reach the desired number.

Exercise Tips

  1. Do not allow your head to protrude too far.
  2. Press the bicep towards the ear, and exhale when you do.
  3. You should seek treatment if you feel pressure in your neck, traps, or shoulders during the movement.
  4. Keep your elbows slightly bent at the top but not locked out completely. This will help keep tension off the shoulders.
  5. You may have poor shoulder mobility due to the inability to lock the elbows overhead.

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