Machine Shoulder (Military) Press
- Primary musclesShoulders
- EquipmentMachine
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Machine Shoulder (Military) Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsSit down on the Shoulder Press Machine and select the weight.
Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
Lower the handles slowly back to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a military bench.
Similar exercises
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.