Machine Shoulder (Military) Press

A pressing exercise performed on a machine that targets the shoulders and triceps through vertical pressing motion, building shoulder strength and power.

Instructions

1. Sit down on the shoulder press machine and select the weight.
2. Grab the handles to your sides, keeping your elbows bent and in line with your torso.
3. Position your hands at approximately shoulder height, with palms facing forward.
4. Maintain an upright posture with your back against the backrest.
5. Lift the handles as you exhale, extending your arms fully overhead.
6. At the top of the position, hold the contraction for a second and feel the shoulders working.
7. Lower the handles slowly back to the starting position as you inhale.
8. Repeat for the recommended amount of repetitions.

Tips

• Keep your core engaged throughout the movement for stability and safety.
• Avoid arching your lower back excessively; maintain neutral spine alignment.
• Ensure both arms move equally to promote balanced shoulder development.
• Maintain a controlled tempo on both the pressing and lowering phases.
• Do not fully lock out your elbows at the top of the movement.
• Focus on using your shoulder muscles to drive the movement, not your arms.