How to Work Deltoids With the Vertical Press

The upright press machine, also called the vertical press, primarily works the major chest muscles. This exercise also targets the anterior deltoid muscles. Strengthen and condition your deltoid muscles by making this exercise part of your workout regimen.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Vertical press machine

1. Check for proper seat height. Sit on the vertical press machine. Make sure the grip handles align with your middle chest area. Adjust the seat height if necessary.
2. Sit on the machine and press your spine firmly against the padded seat back. Grip the handles with your palms facing in the downward position and your thumbs facing inward.
3. Push the handles outward and away from your chest. Extend the elbows fully and then stop. Don't lock your elbows. It is important to keep your back straight and to exhale during this outward movement.
4. Let the handles move slowly back toward you and inhale. Breathing is important to decrease the chance of injury. Continue until the handles are back to the starting position. Perform this return movement slowly and deliberately to get maximum results.
5. Repeat Steps 3 and 4 for 10 repetitions. Increase the number of sets over a four-week period. You may set a goal to work up to 4 total sets of 10 repetitions. Perform all the movements of this exercise correctly and slowly to avoid injury and to gain full benefits.

Tips & Warnings

• Avoid doing quick, jerking movements, which can cause injury.