Shoulder Press (Machine: Plate Loaded)

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 on the machine with your back against the pad and feet flat on the floor.
2. Step 2Adjust the Weight
   • Select the appropriate weight by adding or removing plates on the machine.
   • Ensure the weight is manageable for your current strength level.
3. Step 3Grip the Handles
   • Grab the handles with an overhand grip, positioning your hands slightly wider than shoulder-width apart.
   • Keep your wrists straight and aligned with your forearms.
4. Step 4Position Your Body
   • Sit up straight with your shoulders back and your core engaged.
   • Ensure your feet are firmly planted on the ground for stability.
5. Step 5Press the Weight
   • Push the handles upward until your arms are fully extended, but do not lock your elbows.
   • Exhale as you press the weight up, maintaining control throughout the movement.
6. Step 6Lower the Weight
   • Slowly lower the handles back down to shoulder level while inhaling.
   • Keep your movements controlled to avoid using momentum.
7. Step 7Repeat
   • Continue to press and lower the weight for the desired number of repetitions.
   • Focus on maintaining proper form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully lower the handles back to the starting position.
   • Stand up and safely exit the machine, ensuring you do not rush.