How to perform the machine shoulder press
This is a transcript of my reel "How to perform the machine shoulder press". To see the reel, select the video shown above this text.
Introduction
The Machine Shoulder Press is a staple for deltoid hypertrophy. In my experience, many lifters leave results on the table—or worse, risk injury—due to poor setup and execution. Based on biomechanical principles, here is how you master both the setup and the movement.1. The Setup: Engineering your Starting Position.
Seat Height & Initial Tension:
Adjust the seat so the handles are at shoulder level. This ensures you start from a position of abduction, maximizing deltoid involvement through the full range of motion.
Lower Body Stability:
Keep your feet entirely planted on the ground directly under your knees. A solid base prevents force leakage and allows for maximum power output.
2. Execution: The Path of Least Resistance.
The Arm Path:
Drive your elbows upward, maintaining a slight bend at the top. Avoid locking out aggressively to keep constant tension on the muscle.
The Pressing Line:
Drive through the line of your thumbs. This aligns the load with your radius (forearm bone), reducing shear stress on the wrist joint.
3. Safety First: Avoiding the 'Impingement Zone'
Elbow Position:
Crucial point: Avoid driving the elbows too far back. Excessive backward travel leads to internal shoulder rotation under load, a primary cause of impingement. Keep a slight forward angle (scapular plane) to prevent this
.
Spinal Alignment & Intra-Abdominal Pressure:
Maintain a neutral spine. Use the Valsalva maneuver: inhale into your abdomen to create pressure before each rep. This stabilizes your core and protects your lower back.
Stop Guessing. Start Optimizing Your Physique.
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