The shoulder press machine
The shoulder press, or military press, machine is a compound power exercise focusing primarily on the shoulders.
The exercise can also be performed via a smith press machine, or straight free weight, but the shoulder press machine offers the most safety and can be used safely without the need for a spotter, even when heavy weights are being lifted to failure.
Additionally, many lifters report that performing the exercise with free weights requires difficult balancing of the heavy bar. Performing the shoulder press with the shoulder press machine eliminates the worry of balancing the heavy barbell, and for this reason, many people report that they can effectively lift more weight with a shoulder press machine, than with free weights.
The machine is composed of heavy gauge steel tubing, and is designed for years of use in a professional gym. Any comprehensive gym requires a shoulder press machine.
Muscles worked during the shoulder press
The shoulder press concentrates the bulk of the strain onto the deltoid muscles. The triceps are also worked during the upper part of the range of movement, and the upper pectorals are also strained. The lower back and abdominals are secondary stabilizer muscles in this exercise and will benefit as well.
Appearance and dimensions of the shoulder press machine
The shoulder press machine is made of heavy gauge steel tubing in white and a black padded bench and reclined back support. The weight is moved with two handles that are grasped at shoulder height. The weight stack is located to the right of the seated user, and the amount of weight lifted is variable through the use of a steel pinioning system.
All cables and pulleys are hidden safely from view. The machine is designed for durable professional usage, and will offer years of service in any professional gym.
The dimensions of the machine are 130 cm x 210 cm x 170 cm, and the weight of the unit is 90 kg.
How to use the shoulder press machine
The shoulder press machine is quite straightforward, and can be easily mastered by even novice users.
The first step is to select the amount of weight to be pressed. Adjust the steel pin into the correct slot under the number of weight plates to be lifted.
Adjust the bench seat, so that the handles of the lifting bar are comfortably at shoulder height and sit sown with your back pressed firmly against the back of the slightly reclined bench
Grasp the bar with your palms facing out away from your body; exhale, and pinch your shoulder blades together as you power the weight upwards. Continue upwards until your arms are extended straight above your head, but do not lock your elbows at the top, as this takes the strain of the exercise off of the deltoids, and reduces the effectiveness of the exercise.
Lower the weight down, inhaling, until you are in your original position and repeat. Do not allow the weight to rest on the weight rest at the bottom, but instead immediately begin another repetition.
You do not need a spotter for safety, but you can use an assistant to help you raise the weight on the last repetition, as you train past failure for optimal results.
Tighten your abdominal muscles as well as the muscles of your lower back as you perform this exercise; as this will help to keep your back in the correct upright position, and will keep the strain of the exercise effectively on the deltoid muscles. Do not move your upper body as you lift the weight. Your torso should remain still, as this will keep the strain on the deltoids as desired.
If you cannot lift the weight without moving your upper body, consider reducing the weight to be lifted; as lifting less weight with proper form will result in more gains than lifting more weight incorrectly.
Incorrect form can lead to injury
The shoulder press machine is far safer than the free weight shoulder rests, and you are unlikely to injure yourself while using this machine.
You can safely perform this exercise without the need for a spotter, although an assistant may be used to help you train past failure.
Make certain that you keep your back straight and against the reclined back pad. A straight back will result in better results, as well a reduced chance of injury.
If you experience shoulder joint pain while performing this exercise, you should immediately stop, and try the exercise again in a slightly more reclined position. If you still experience joint pain, you should not perform this exercise.
As with any strenuous exercise, you can strain or even tear a muscle if you attempt to lift “heavy” without warming up properly. Always make sure that you stretch and warm up well before using the shoulder press machine.
Variable techniques on the shoulder press machine
The shoulder press can be varied to increase the focus onto the triceps by changing the range of motion. Too work the triceps, lift upwards to a straight arms extended position as normal, but come down only half the way to your shoulders before repeating.
As with any muscle building exercise, you can change the results by altering the amount of weight lifted. If you are trying to build muscle size and strength, then you should endeavor to lift heavier weights for fewer repetitions; and if you are looking to tighten and tone, you should lift less weight for more repetitions.
For best results, always select a weight that brings you near muscle failure by the end of a set of repetitions, and perform a total of three sets of repetitions, with a rest period between each set.
Why you should consider the shoulder press machine
The shoulder press is an effective power balancing compound muscle exercise, and the shoulder press machine is always a very popular station at any gym.
Many weight trainers prefer to use a shoulder press machine over free weights, as they need not worry about balancing the heavy barbell, and can concentrate all of their focus and power onto the execution of the movement. Additionally, the shoulder press machine is much safer than the free weight exercise, and the machine will also enforce correct form onto the lifter.
The shoulder press machine is made of heavy gauge steel, and is designed for the rigorous usage of a professional gym environment. The shoulder press machine will offer years of reliable and maintenance free service.
No comprehensive gym can afford to be without a quality shoulder press machine.