How to Use a Shoulder Press Machine

Are you new to weightlifting and feel intimidated to use barbells or dumbbells? Do you have any preexisting injuries or pain in your joints and find it hard to lift heavy? If so, the use of machines may be just what you need in your routine. Exercise machines provide a safer alternative to lifting due to its added support and stabilization. Furthermore, it can allow you to concentrate more on a specific muscle group, because you’re not focused on actually lifting the weight and keeping it steady. Your concern is strictly on the muscle group being worked. Here, we examine how to properly use the overhead shoulder press machine, which targets the front and medial deltoids, triceps, upper pectorals and trapezius muscles.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Shoulder press machine

1. Adjust the seat settings accordingly. The handles should be about 2 or 3 inches above your shoulders. Make sure your back is straight and your hand is facing forward. Also, your feet should be planted firmly on the ground.
2. Grab the handles overhand so that your palms are facing upward.
3. Raise the weight by pressing upward in a controlled manner. Continue up until your elbows are almost locked. Make sure to exhale while pushing the weight up.
4. Lower the weight toward the starting point, but don’t allow the stack to descend fully. When the weight being used is just above the remaining stack, lift up for your next repetition. While the weight is being lowered, make sure to inhale slowly.
5. Repeat until desired amount of repetitions is completed.

Tips & Warnings

• Lifting the weight up before it returns to the remaining stack will keep stress on the muscles throughout the entire exercise, forcing them to work even harder.
• Your hands can also take a side grip so that your palms are facing inward. This might help for people that experience any pain in their front deltoids while using the overhand grip.
• Lowering the seat a setting or two below and pushing as high as possible will help you stretch the shoulder muscles either before or after the exercise.