Shoulder Press Machine
a.k.a. Shoulder Press, Overhead Press
Differentiation: Mechanics
This variation of a Military Press is unique. Here is how: you use a Shoulder Press machine. Using a machine eliminates the need to balance any weight, (like you would need to do when performing a barbell shoulder press). Not focussing on balancing allows you to intently focus on maximizing each contraction. Maximizing each contraction increases the overall size of your shoulders.
Starting Position
To get into starting position, do this...
1) Locate a machine shoulder (military) press.
2) Load plates on the machine.
3) Adjust the seat height, if needed.
4) Sit on the bench of the shoulder press machine.
5) Grasp the handles - with your palms facing upward.
6) Your elbows should be parallel with your torso, or slightly in front of your torso.
7) Your head and body should be straight
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you push the handles upward
3) ...until your arms are fully extended.
4) Hold the contraction for a count of one second.
5) Inhale as you lower the handles to the starting position using a slow and controlled movement.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Do not let the weight slam back onto the stack.
It's important to maintain a slight bend in your elbows as you reach the highest point.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Do not lock out every single rep, otherwise you will become tired too easily. The more your elbows are forward, the more emphasis is placed on the triceps and upper chest.