How to do a machine hammer grip shoulder press

Setup:

1. Machine Adjustment: Adjust the seat height so your shoulders are aligned with the handles and your elbows are at a 90-degree angle when your hands are on the handles. Select the desired weight.
2. Grip: Grasp the handles with a hammer grip (palms facing each other). Your forearms should be vertical when your arms are bent.
3. Starting Position: Sit with your back against the backrest, chest up, and core engaged.

The Lift:

1. Press Upward: Exhale and press the handles upward, extending your arms until they are almost straight but not locked out.
2. Hold at the Top: Briefly pause at the top, feeling the contraction in your shoulders and triceps.
3. Controlled Lowering: Inhale and slowly lower the handles back to the starting position, resisting the weight as it comes down.

Tips:

• Elbow Position: Keep your elbows slightly in front of your body as you press upwards.
• Head and Neck: Maintain a neutral head and neck position throughout the movement.
• Full Range of Motion: Extend your arms almost fully at the top, but avoid locking out your elbows.
• Breathing: Exhale as you press the handles up, inhale as you lower them.