Military Press (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat height of the machine so that the handles are at shoulder level when you sit down.
   • Sit down with your back against the pad and your feet flat on the floor, ensuring a comfortable position.
2. Step 2Grip the Handles
   • Reach up and grasp the handles with an overhand grip, positioning your hands slightly wider than shoulder-width apart.
   • Ensure your wrists are straight and aligned with your forearms.
3. Step 3Position Your Body
   • Engage your core and keep your back pressed against the pad throughout the exercise.
   • Keep your feet firmly planted on the ground and your elbows bent at about a 90-degree angle.
4. Step 4Press the Handles
   • Push the handles upward in a controlled manner until your arms are fully extended overhead.
   • Avoid locking your elbows at the top of the movement.
5. Step 5Lower the Handles
   • Slowly lower the handles back to the starting position, keeping your movements controlled.
   • Ensure that your elbows remain slightly bent as you lower the handles.
6. Step 6Repeat
   • Repeat the pressing and lowering motion for the desired number of repetitions, maintaining proper form throughout.
7. Step 7Finish the Exercise
   • After completing your reps, carefully return the handles to the starting position.
   • Stand up slowly, ensuring you maintain balance, and exit the machine safely.