Shoulder Press (Plate-Loaded Machine)

A plate-loaded shoulder press machine exercise targeting the shoulders through an overhead pressing movement, offering independent arm movement and a fixed press path typical of Hammer Strength and similar plate-loaded machines.

Instructions

1. Load the appropriate weight plates onto both arms of the machine.
2. Sit in the seat with your back flat against the backrest and feet planted firmly on the floor.
3. Grasp the handles at shoulder height with your palms facing forward or inward depending on the machine’s grip angle.
4. Position your elbows slightly in front of your torso, in line with the handles.
5. Brace your core and maintain an upright, neutral spine throughout.
6. Press both handles upward and slightly forward along the fixed machine arc until your arms are nearly fully extended.
7. Pause briefly at the top, squeezing the shoulders.
8. Lower the handles slowly and under control back to the starting position.
9. Repeat for the prescribed number of repetitions.

Tips

• Load both sides of the machine evenly to maintain balanced resistance.
• Because each arm moves independently on many plate-loaded machines, focus on keeping both sides moving in sync to promote balanced shoulder development.
• Do not fully lock out the elbows at the top — keep a slight bend to maintain tension on the shoulders.
• Keep your lower back flat against the pad; avoid arching to push through a sticking point.
• Use a controlled eccentric (lowering) phase of 2–3 seconds to maximise muscle stimulus.
• Start with a lighter load than you expect — the plate-loaded leverage ratio can make the machine feel heavier than an equivalent selectorized machine.