Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsCompound
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Traps, Triceps
Target Muscle Group
Shoulders
Machine Shoulder Press Overview
The machine shoulder press is a variation of the seated barbell shoulder press used to strengthen the muscles of the shoulders.
One would use the machine shoulder press as a way to perform the pressing movement pattern with a focus on isolating the shoulders. One can better isolate certain muscle groups with a machine due to its fixed movement pattern.
The machine shoulder press is best added towards the end of your shoulder workout if you are training for hypertrophy, after you’ve used other more compound variations to work your push muscles.
Machine Shoulder Press Instructions
- Assume a seated position in the machine with the handles set at roughly shoulder height.
- Grab the handles with a pronated or neutral grip.
- Inhale and press directly overhead.
- Slowly lower the handles back to the starting position.
- Repeat for the desired number of repetitions.
Machine Shoulder Press Tips
- Don’t allow the head to jut forward excessively.
- Drive the bicep to the ear and exhale as you press.
- If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
- Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
- If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.
4 Comments
Si as mai dori o informatie in legatura cu încălzirea înaintea anttenamentului! Ma pot încălzi la un sac de box ? Si daca da ,cat timp?....mulțumesc mult.
Poți face asta timp de cinci sau șase minute. Aș sugera, de asemenea, exerciții de stretching și cel puțin una sau două serii ușoare din exercițiul în sine. Asta ar trebui să fie tot ce ai nevoie.
Stefan's question (Romanian): And I would like some information about warming up before training! Can I warm up on a punching bag? And if so, how long?....thanks a lot.
Answer: You can do that for around five or six minutes. I would also suggest stretching and at least one or two light sets of the exercise itself. That should be all you need.
Buna seara! Va rog frumos daca este posibil aș avea nevoie de o informație în legătură cu presa de umeri la mașină...eu nu am acasă acest aparat...ce exercitiu as putea face acasă în locul acelui exercitiu...mulțumesc anticipat ..Seară frumoasă.
Salut Stefan, ai putea face o presă cu gantere sau cu haltere în schimb. Ce echipament ai? Asta m-ar ajuta să-ți dau un răspuns mai bun.
Stefan's question (Romanian) - Good evening! Please, if possible, I would need some information about the shoulder press on the machine... I don't have this machine at home... what exercise could I do at home instead of that exercise... thank you in advance.. Have a nice evening.
Answer: Hi Stefan, you could do a dumbbell or barbell press instead. What equipment do you have? That would help me give you a better answer.