Shoulder Press - Reverse (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 plate-loaded shoulder press 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 2Load the Plates
   • Add the appropriate weight plates to the machine according to your fitness level.
   • Ensure that the plates are securely fastened and balanced on both sides.
3. Step 3Position Your Hands
   • Grasp the handles with an overhand grip, ensuring your hands are shoulder-width apart.
   • Keep your elbows bent and positioned below your wrists.
4. Step 4Engage Your Core
   • Sit up straight with your back pressed against the pad and engage your core muscles.
   • Keep your feet flat on the ground and maintain a stable base.
5. Step 5Press the Handles
   • Push the handles upward until your arms are fully extended, but do not lock your elbows.
   • Exhale as you press the handles up, focusing on using your shoulder muscles.
6. Step 6Lower the Handles
   • Slowly lower the handles back to the starting position, keeping control of the movement.
   • Inhale as you lower the handles, ensuring your elbows remain slightly bent.
7. Step 7Repeat
   • Perform the desired number of repetitions, maintaining proper form throughout each rep.
   • Focus on a smooth and controlled motion during both the pressing and lowering phases.
8. Step 8Finish the Exercise
   • After completing your reps, carefully put the handles back to the starting position.
   • Stand up from the machine and ensure you are stable before walking away.