|
Overview
The shoulder press machine is designed to create a movement very similar to the movement in the military press. The movement is slightly different because the weight is only moved in the predefined path that the machine allows, but the machine does force you to do this shoulder exercise with proper form. This shoulder exercise is also a great alternative to the military press when no spotter is available.
Primary stress is on the front (anterior) and middle (median) deltoids and the triceps. Secondary stress is on the upper chest and trapezius muscles.
Setup
Before beginning this exercise, adjust the seat to a high enough position so that your arms can experience the full range of movement without setting the weight down at the bottom of the movement. Sit on the seat with your back resting against the padding and take each grip in your hands.
Many of the machines will have more than one grip available. Taking the grips that point your palms forward and away from you will cause the movement to be more similar to the military press. Taking the grips that angle your palms inward will work the muscles from a different angle and are useful for adding variety to your workout.
Movement
Begin the shoulder press by pressing the grips of the machine forcefully upward until your arms are fully extended. Lower the grips back down to the starting position, making sure that you are getting the full range of motion by going all the way down.
Tips From the Trainer
Experiment with the different grips on the machine (if available) and try to get a feel for which angle gives you the best shoulder workout. Most people at the gym will be seen using the grip that points the palms directly forward, but the other grip may prove useful in helping you to build larger shoulder muscles.
|