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Machine Military Press

Machine Military Press

A variation of the basic exercise to develop upper shoulders.


Sit down on a shoulder press machine leaning your back and buttocks firmly against the support.

Place your feet slightly apart and firmly flat on the floor.

Grasp the handle of the machine.

As you exhale, push the handles up without straightenng your arms completely.

Pause for 1-2 seconds at the top and return to the starting position as you inhale.

Typical mistakes and tips

Keep your torso in contact with the back support and do not arch the lower back.

This exercise suits those who have back pain.

Do not lift the weight using your legs or torso.

With a narrow grip and elbows forwards, you shift the load to the front deltoids, the clavicular part of the pectorals and triceps long head.

If you use a wider grip and keep your elbows a little apart, the load shifts to the front and middle delts as well as to the upper pectorals.

Exercise type: weight
Muscle groups: shoulders, arms