GymPlan AIMachine Shoulder (Military) Press
Machine Shoulder (Military) Press is a beginner compound machine exercise that mainly works your shoulders, with help from your triceps.
How to do the machine shoulder (military) press
- Sit down on the Shoulder Press Machine and select the weight.
- Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
- Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
- Lower the handles slowly back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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What muscles does the machine shoulder (military) press work?
It mainly works your shoulders; your triceps assist.
How many sets and reps of machine shoulder (military) press should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the machine shoulder (military) press good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.