Plate-Loaded Shoulder Press

Also known as: Hammer Strength Shoulder Press, Iso-Lateral Shoulder Press, Lever Shoulder Press

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Body Part: Shoulders

Description

The plate-loaded shoulder press is performed seated against a reclined back pad, pressing the handles from shoulder height to overhead. The machine arms guide the load while the shoulders and triceps extend the arms; keep the feet planted and lower the handles evenly with control.

How to Perform

Set the seat height so the handles start around shoulder level and you can grip them without reaching or shrugging your shoulders.
Load an appropriate weight evenly on both sides of the machine. Sit with your back flat against the pad, feet firmly on the floor, and your head in a neutral position.
Grip the handles with a full, secure grip. Keep your wrists straight and align your elbows slightly in front of or directly under your hands.
Brace the abdomen while keeping your back on the pad.
Press the handles upward by extending the elbows, letting the shoulder blades move naturally.
Finish with straight arms without snapping the elbows or lifting your hips from the seat.
Lower the handles slowly and under control until they return to shoulder level or to a comfortable depth with no shoulder pain.
Repeat for the planned number of repetitions. After the last repetition, return the handles fully to the starting position before releasing your grip.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Adjust the seat so the handles begin around shoulder height.
Load the same number of plates on both sides.
Check the handle movement with a light load first.
Exhale during the press and inhale during the return.
Settle the handles into their starting position before releasing them.

Common Mistakes

Flaring the elbows too far out to the sides instead of keeping them slightly forward and under the handles.
Arching the lower back and lifting the chest excessively to move the weight.
Using a range of motion that stops too high, without lowering the handles to a controlled bottom position.
Locking the elbows aggressively at the top instead of finishing the press with control.
Using momentum by bouncing the weight out of the bottom position.
Allowing the wrists to bend back instead of keeping them neutral and aligned with the forearms.