A shoulder press variation performed on a Viking machine, which is designed to provide a more natural pressing movement compared to traditional machines.
- +Mimics natural overhead press movement
- +Adjustable resistance caters to all strength levels
- +Reduces strain on the lower back due to seated position
- –Can still strain shoulders if not done correctly
- –Less stabilization required compared to free weights, potentially limiting functional strength gains
This exercise targets:
Shoulders
Front Delts
Side Delts
–
Triceps
Chest
Upper Chest
Serratus
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set handle height so they start around shoulder level
- Stand stable (feet hip-width), brace core, and keep chest up
- Grip the neutral handles; wrists straight, elbows slightly in front of shoulders
- Keep ribs down and don’t arch your lower back
- Press up and slightly forward along the machine’s path until arms are nearly straight
- Control the descent back to shoulder level; keep tension (don’t bounce)
- Exhale as you press, inhale as you lower
- Avoid flaring elbows or shrugging shoulders; move smoothly