Machine Shoulder Press

enums.exercise_tag.STRENGTHenums.exercise_tag.PUSH

exercise_detail.body_part: enums.body_part.SHOULDERS

exercise_detail.description

The Machine Shoulder Press is a compound exercise that targets the deltoid muscles, particularly the anterior and medial heads, as well as the triceps and upper pectoral muscles. It is performed using a shoulder press machine, which provides stability and allows for controlled movement, making it suitable for both beginners and advanced lifters.

exercise_detail.how_to_perform

Adjust the seat height so that the handles are at shoulder level or slightly below when seated.
Sit down with your back firmly against the backrest and feet flat on the floor.
Grasp the handles with an overhand grip, palms facing forward.
Engage your core and keep your chest up throughout the exercise.
Press the handles upward until your arms are fully extended but not locked out.
Slowly lower the handles back to the starting position, maintaining control.
Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Ensure that your elbows are slightly in front of your body to reduce shoulder joint strain.
Keep a neutral spine and avoid arching your back during the press.
Use a weight that allows you to maintain proper form throughout all repetitions.
Focus on a slow and controlled movement to maximize muscle engagement.
Exhale as you press the weight up and inhale as you lower it back down.
Avoid shrugging your shoulders; keep them relaxed to prevent neck strain.

exercise_detail.common_mistakes

Setting the seat too high or too low, misaligning the handles with shoulder height.
Allowing the back to arch excessively, reducing core engagement.
Using a grip that is too wide or too narrow, affecting shoulder joint alignment.
Failing to maintain a neutral wrist position, leading to unnecessary strain.
Pressing the weight too quickly, sacrificing control and muscle engagement.
Not fully extending the arms, limiting the range of motion.
Lowering the weight too far, causing shoulder joint stress.
Engaging the traps instead of focusing on the deltoids.
Shrugging the shoulders upward during the press, reducing shoulder isolation.
Using momentum to lift the weight, rather than controlled muscle contraction.