This machine allows you to load individual weights and press overhead, working the shoulder muscles.
- +Allows lifting heavy weights safely
- +Good for building shoulder strength and mass
- +Less strain on stabilizing muscles
- –May not work stabilizing muscles as much as free weights
- –Could cause shoulder strain if performed incorrectly
This exercise targets:
Shoulders
Front Delts
Side Delts
–
Triceps
Chest
Upper Chest
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so handles are at or just below shoulder height; feet flat, back against the pad
- Start light; grip handles just outside shoulder-width (wrists straight). Use neutral grips if available
- Brace your core and pull your shoulder blades down and back
- Press the handles upward in a slight arc until arms are almost straight—don’t lock out or shrug
- Lower slowly until elbows are about 90 degrees or handles are near ear level
- Exhale as you press up; inhale as you lower
- Keep head neutral and ribcage down; avoid arching your lower back
- Move with control; stop if you feel shoulder pain