Push the plate-loaded lever handles upward to extend your arms and work the shoulder (deltoid) muscles. Perform the movement from the machine's starting position using controlled motion.
How to do the Plate Loaded Shoulder Press#
- Set the plate load and sit so you can comfortably reach the handles with your feet planted.
- Take a firm grip with your elbows bent and brace your core.
- Exhale as you press the handles upward, driving primarily with your shoulders until your arms reach the top of the movement.
- Pause briefly to feel the shoulder contraction, then inhale and lower the handles under control back to the bent-elbow start.
- Repeat for the desired number of repetitions.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Side delts (Lateral Deltoid)
- Secondary: Triceps (Triceps Brachii), Upper back (Rhomboids & Middle Trapezius), Traps (Trapezius)
Common mistakes#
- Overarching the lower back during the press.
- Using momentum or a quick jerk instead of a controlled press.
- Failing to lower fully, cutting the range of motion short.
