Machine Shoulder (Military) Press
The Machine Shoulder (Military) Press primarily targets your Shoulders, with support from Triceps. It requires machine and is best suited to beginner lifters.
Beginner level · Equipment: Machine · Compound · Push
Primary muscles: Shoulders Secondary muscles: Triceps
How to perform Machine Shoulder (Military) Press
- Step 1. Sit down on the Shoulder Press Machine and select the weight.
- Step 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.
- Step 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.
- Step 4. Lower the handles slowly back to the starting position as you inhale.
- Step 5. Repeat for the recommended amount of repetitions.
Frequently asked questions
What is the correct seat height for the machine shoulder press?
Adjust the seat so the handles start at roughly shoulder height. This positioning ensures a full range of motion while keeping the shoulder joints in a stable, mechanically advantageous track.
Which specific muscle groups does this machine target?
The primary focus is the anterior and medial heads of the deltoids. The machine stabilization reduces the need for core involvement, allowing for greater isolation of the shoulder musculature.
What is a common technical error to avoid during the movement?
Avoid excessively arching the lower back or flaring the elbows out too wide. Keep your back flat against the pad and tuck your elbows slightly forward to protect the rotator cuff.
Is the machine shoulder press suitable for beginners?
This exercise is ideal for beginners because the fixed path of motion provides safety and stability. It allows new lifters to build baseline overhead strength before transitioning to free weights.
How should I program this exercise for muscle growth?
Perform 3 to 4 sets of 8 to 12 repetitions to maximize hypertrophy. Since the machine offers stability, it is an excellent choice for training close to failure at the end of a workout.
Sample sets & reps for Machine Shoulder (Military) Press
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Deltoid Raise — dumbbell
- Alternating Kettlebell Press — kettlebell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
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