The shoulder press machine is a good overall shoulder exercise because it challenges all of your shoulder muscles. It also works your triceps and upper back.Take extra caution if you’re prone to neck, elbow, or lower back problems.
Getting set
Set your seat height so the machine’s pulley is even with the middle of your shoulder. Hold on to each of the front handles. (Your palms face each other.) Pull your abdominals in tight but leave a slight, natural gap between the small of your back and the seat pad. See photo A.
The exercise
Press the handles up without locking your elbows. Lower your arms until your elbows are slightly lower than your shoulders. See photo B.
Do’s and don’ts
- DO relax your shoulders and keep them well below your ears, especially while your arms are straightened fully.
- DON’T arch your back or wiggle around in an effort to lift the weight.
- DON’T thrust upward with more force than necessary; this strain puts a lot of stress on your elbows.
Many shoulder machines have arms that work “independently” of each other. That is, the left and right sides aren’t connected, so each arm handles its own share of the load. If your gym has this option, we recommend that you give it a try. You’ll get the structure and support that a machine has to offer but also develop balance and uniform strength as you would with free weights.
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