Exercise library · Shoulders

How to Do Machine Shoulder (Military) Press

Step-by-step instructions, muscles worked and workouts that use the machine shoulder (military) press.

How to do it

1. Sit down on the Shoulder Press Machine and select the weight.
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. 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. Lower the handles slowly back to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Gym duffel bagShoe compartment and space for everything.See it on Amazon →Gym glovesBetter grip and fewer calluses.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.