Shoulder press machine

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.

Other options
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.

Internal rotation

Internal rotation also targets your rotator cuff muscles and works your shoulder muscles.
Again, if these movements bother your neck, try resting your head on your outstretched arm.

Getting set
For internal rotation repetitions, switch the weight to your left hand and lie on your back. Bend your elbow so your forearm is perpendicular to the floor and your palm is facing inward.

The exercise
Lower your hand down to the floor as much as your flexibility permits, and then lift back up. Complete an equal number of repetitions with each arm. Figure 13-7 illustrates the internal rotation.

Do’s and don’ts

• DO imagine that your shoulder is the hinge of a door that’s opening and closing.
• DO perform the exercise gently and smoothly.
• DON’T tighten up your neck and face.
• DON’T throw the weight up.
• DON’T force the weight farther than your natural flexibility allows.

Other options
Traffic cop (harder): Hold a weight in both hands and stand with your feet as wide as your hips. Bend your elbows and raise your arms up to shoulder height (in the classic stick-em-up position). Keeping your elbows still, rotate your forearms down until your palms are facing behind you and then rotate back up to the start.

External rotation

External rotation focuses on your rotator cuff muscles, but these exercises also work your shoulder muscles.
If these movements bother your neck, try resting your head on your outstretched arm.

Getting set
Holding a dumbbell in your right hand, lie on the floor on your left side. Bend your right elbow to a 90-degree angle and tuck it firmly against your side so your palm faces downward. Pull your abdominals in. Bend your left elbow and rest the side of your head in your left hand or lie on your outstretched left arm.

The exercise
Keeping your right elbow glued to your side, raise your right hand as far as you comfortably can (the distance depends on your flexibility). Slowly lower the weight back toward the floor. Complete an equal number of repetitions with each arm. Figure shows the external rotation.

Do’s and don’ts

• DO imagine that your shoulder is the hinge of a door that’s opening and closing.
• DO perform the exercise gently and smoothly.
• DON’T tighten up your neck and face.
• DON’T throw the weight up.
• DON’T force the weight farther than your natural flexibility allows.

Other options
Traffic cop (harder): Hold a weight in both hands and stand with your feet as wide as your hips. Bend your elbows and raise your arms up to shoulder height (in the classic stick-em-up position). Keeping your elbows still, rotate your forearms down until your palms are facing behind you and then rotate back up to the start.