Machine Shoulder (Military) Press
Machine Shoulder (Military) Press is a beginner-level compound in the strength category that primarily works the shoulders. It also recruits the triceps. It is performed with machine.
How to do it
- 1Sit down on the Shoulder Press Machine and select the weight.
- 2Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
- 3Now 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.
- 4Lower the handles slowly back to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.