Having powerful and attractive shoulders starts with a good shoulder press machine workout. This strength exercise is a controlled press movement, putting the shoulders through most of the work while engaging many of their supporting muscles along the way. However, which shoulder press muscles are worked? And how does a seated shoulder press compare with other pressing moves? Let’s get to know shoulder press muscles and more about shoulder press machine movements.
What is a shoulder press machine?
A shoulder press machine is a strength move designed to mimic the fundamental physical task of an overhead press while offering you additional stability and control. Instead of gripping and holding a free weight, you can sit in the machine, reach up and grasp the handles, then press up.
What is the shoulder press machine good for? The machine can be an appropriate first step into the shoulder press movement pattern because of its smooth, easy to learn path of motion. The shoulder press machine can also be a valuable tool for more experienced trainees looking to target the shoulders.
What does the shoulder press machine look like? Most shoulder press machines generally have an adjustable seat and backrest so you can comfortably get into position and keep your shoulders aligned with the handles of the machine.
What muscles do shoulder press machines work?
The primary muscle groups targeted by the shoulder press include these muscles:
1. Anterior deltoids
When you do the shoulder press, your anterior deltoid muscle group (located on the front part of your shoulder) will be the main prime mover. They help you press your upper arms and work together to bring your arms up during the movement. If you want to get big and strong shoulders, as well as more prominent shoulder muscles, regular shoulder presses are one of the best exercises for the front deltoids.
2. Lateral deltoids
The lateral deltoids, or middle deltoids, are not the main muscles used during the press, but they do get involved. These muscles sit on the side of your shoulders, and developing them will make your shoulders look wider.
3. Triceps
The muscle group most involved in the repetitions is your triceps. They also act as synergists, helping extend the elbows while the shoulders push the weight.
Thus, the shoulder press machine provides a major workout for your upper arms and shoulders.
4. Chest muscles
You may also be able to activate your chest muscles, particularly your upper chest muscles during a shoulder press depending on your position and the machine you are on. Just note this isn't the primary muscle you should be working.
5. Trapezius and upper-back muscles
The trapezius and many other upper-back muscles help to stabilize your shoulder blades and upper body throughout the press movement, but their engagement is generally more stabilizing than targeted.
How to do a seated shoulder press
It pays to learn how to do the shoulder press correctly to get the most bang for your buck with this move. Keep these tips in mind to get started:
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Adjust the seat of the shoulder press machine so your handles are at shoulder height.
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Using a machine: Sit down against the pads, feet flat on the floor. Hold the handle bars, pull your stomach in, and raise your head with your neck
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Keep your head and neck aligned with the spine. Push the handles up and together as you straighten your arms.
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Do not "lock" the elbows by pressing past that point.
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Make sure you push all the way up to straighten your elbows completely.
What makes the shoulder press machine different from free weights?
Free weight and machine exercises can both be useful in a comprehensive program. This shoulder press machine can provide assistance to your movement and add stability to help with the exercise motion.
Dumbbell shoulder presses, on the other hand, require you to stabilize your shoulders and core more actively as you manage the weights throughout every inch of the movement. Both styles can and should be part of your training, and you can incorporate both without much difficulty. For example, you might use a 5-75 dumbbell set for your presses at home or an Atlantis Strength shoulder press for your gym routine.
How often should you do shoulder press exercises?
How many times a week or month you should do the shoulder press depends on your goals, your level of training experience, and your individual ability to recover from training. Many people can train their shoulders effectively one to two times weekly, with room to include other shoulder-activating exercises along the way, like the lateral raise.
Always go slow, focus on good form, and avoid the temptation to think about how much weight you can lift; over time, use progressive overload to increase your weights and/or repetitions.
Final thoughts
The shoulder press machine workout is an effective way to train your shoulders and other upper-body muscles, including the upper chest, the traps, the delts, and the traps. Its guided operation can make the movement easy for beginner lifters and effective for serious lifters alike. If you are specifically looking for a shoulder press machine, you can explore our Atlantis Strength machines at True Iron Fitness.
