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 stepsSet the seat height so the handles sit near shoulder level when you are seated. Choose your load and sit with your back flat against the pad.
Grip the handles with your elbows bent and in line with your torso. This is your start position.
Exhale and press the handles upward until your arms are almost fully extended. Pause for about a second at the top.
Inhale and lower the handles slowly back to the start, keeping tension in your shoulders.
Repeat for the planned reps without arching your lower back.
Keep your ribs down and your head against the support if the seat has one. An arched back means the weight is too heavy.
A barbell or dumbbells on a bench with a backrest give the same pattern with a freer path.
Similar exercises
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.