Diagonal Shoulder Press

A machine-based shoulder press performed at a diagonal angle, targeting the front and lateral deltoids while reducing chest involvement compared to a standard press.

Instructions

1. Sit on the machine with your back firmly against the backrest, which is typically tilted at a diagonal angle.
2. Grasp the handles with your hands at shoulder height, elbows bent at approximately 90 degrees.
3. Press the handles forward and slightly upward by extending your arms, following the machine’s path of motion.
4. Maintain control and stop just short of full elbow lockout at the top of the movement.
5. Slowly lower the handles back to shoulder height with controlled motion.
6. Repeat for the prescribed number of repetitions.

Tips

• The diagonal angle of this machine reduces stress on the chest compared to a standard chest-to-overhead press, making it ideal for shoulder-focused training.
• Sit with your feet flat on the floor and maintain contact with the backrest throughout the movement.
• Keep your head against the backrest or in a neutral position; avoid jutting your head forward.
• Focus on pressing with your shoulders and minimizing chest involvement.
• Adjust the seat height so that your hands start at shoulder level and the bar path feels natural.
• This is an excellent exercise for shoulder rehabilitation and when building strength without excessive chest stress.