How to do a machine seated shoulder press

Setup:

1. Seat Adjustment: Sit on the machine with your back against the backrest. Adjust the seat height so the handles are roughly level with your shoulders when your arms are bent.
2. Hand Placement: Grip the handles with a pronated grip (palms facing forward), neutral grip (palms facing each other), or wide grip depending on your preference and the machine design.
3. Foot Placement: Place your feet flat on the floor or on the designated footrest, ensuring a stable base.

The Lift:

1. Press Upward: Exhale and press the handles upward, extending your arms until they are almost straight, but avoid locking out your elbows.
2. Hold at the Top: Briefly pause at the top of the movement, 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:

• Focus on the Shoulders: Concentrate on using your shoulder muscles (deltoids) to push the weight.
• Head and Neck: Maintain a neutral head and neck position throughout the movement.
• Smooth Movement: Avoid jerky motions. The press should be smooth and controlled.
• Variations: Experiment with different grip positions to target various parts of your shoulders.