Machine Shoulder (Military) Press

Muscles Worked

The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.

How to Machine Shoulder (Military) Press

1. 1

   Sit down on the Shoulder Press Machine and select the weight.

2. 2

   Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.

3. 3

   Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.

4. 4

   Lower the handles slowly back to the starting position as you inhale.

5. 5

   Repeat for the recommended amount of repetitions.

Common Mistakes

• • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
• • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
• • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
• • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press

beginner shoulders

Alternating Deltoid Raise

beginner shoulders

Alternating Kettlebell Press

intermediate shoulders

Anti-Gravity Press

beginner shoulders

Arm Circles

beginner shoulders

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions