How to Use the Shoulder Press Machine
The shoulder press machine is designed to emulate an overhead press performed with free weights, targeting the shoulder muscles and the triceps. The machine is ideal for newcomers because it limits your motion and, consequently, your risk of injury. It also enables you to experiment with different weights easily. The machine is simple, with a couple key components: the seat, handles, and an adjustable weight stack. The shoulder press machine has very little variation from the standard shoulder press, though you can adjust the different grips on the handle in order to find the one most comfortable for you.
Tips Before Getting Started
- Stretch. Take time to stretch out your upper body, including your arms, shoulders, and neck. Slow and deliberate neck rolls are particularly beneficial in loosening up your neck and deltoids, and reducing the risk of injury and soreness.
- Start out light. Adjust the weights to a relatively lighter setting. This will enable you to get used to the motion and focus on proper form.
How to Use the Shoulder Press Machine
- Adjust the weight and seat. As mentioned above, adjust the weights to a lighter setting the first time you use a shoulder press machine. Make sure to also adjust the seat so that you can firmly plant your feet on the floor when seated.
- Position yourself. Take a seat and make sure your back is straight and against the backrest. Place your hands on the handle in a position that feels comfortable to you, and bring your shoulders close to the side of your body.
- Perform a shoulder press. Once you’re ready, push up with both hands. The machine should guide your hands up above your head. Push all the way up until your arms are near full extension, but be careful not to lock your elbows at the top (stop just before they’re about to lock). Hold the position for a moment, before slowly releasing downwards to your original starting position. This completes a single shoulder press rep.
Know Your Goals
As with any weight training exercise, have a goal in mind before you start. If you wish to build muscle mass, use heavier weights with less reps per set (8-12 reps). If you wish to tone your existing muscles, stick to moderate weights and more reps per set (12-15 reps).
