Free Calorie Meal Plans & Metabolic Science

How to Do

How to Do Seated Machine Shoulder Press

The seated shoulder press machine should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the seated shoulder press machine.

Beginning

Beginning Machine Shoulder Press

1. Take a seat and check to make sure the seat is adjusted to your height. The bars should be at arm's length. With your back against the pad, your feet flat on the floor, and your knees bent at a straight angle roughly shoulder width apart, you should be sat comfortably.

2. With a powerful pronated (overhand) grasp, hold the bars that are jutting out in front of you. You'll be bending your elbows.

3. Raise the weight above your head and over your shoulders. The machine will determine the movement pattern. At the peak, pause, but don't lock out your elbows.

4. Return to the starting position in a calm and controlled manner, maintaining the weight's tension at the bottom until the next rep. Do not allow the weight to return to its original position.

Movement

Machine Shoulder Press Movement

1. Adjust the seat so that the handles are in line with the top of your shoulders when you're sitting up straight.

2. Tighten up your abdominals to support your spine and back.

3. Grasp the handles, and press upward smoothly until your elbows are extended, then lower the weight smoothly back down. Repeat for the required number of repetitions.

4. At all times, make sure that you don't push your elbows forward. Your wrists and elbows should be in line. Also, make sure that you don't arch your back at any point during the exercise.

Benefits

Machine Shoulder Press Benefits

Perform this exercise in the gym.

This exercise will work the shoulder muscles and is good for beginners as the machine will ensure that you are performing the exercise in the correct plane of motion.

As a secondary benefit, you'll also be working the back of your arms and triceps, as well as activating the core to support your spine and back.

Exercise Aliases

Seated Machine for Shoulder Press, How to Do Seated Shoulder Press