Perform a seated overhead press on a leverage machine by extending your arms upward. The movement primarily works the shoulder (deltoid) muscles.
How to do the Plate Loaded Machine Shoulder Press#
- Set the machine to an appropriate weight for controlled reps.
- Adjust the seat so the handles align with your shoulder height, then sit with your back against the pad and feet flat on the floor.
- Grip the handles and brace your core and ribcage to stabilize your torso.
- Press the handles upward until your arms are nearly straight without forcefully locking the elbows.
- Lower the handles back to the starting position in a slow, controlled manner.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Side delts (Lateral Deltoid)
- Secondary: Triceps (Triceps Brachii), Traps (Trapezius)
Common mistakes#
- Overarching the lower back during the press.
- Using excessive weight and relying on momentum.
- Locking the elbows at the top of the movement.
- Allowing the shoulders to shrug toward the ears.
