Machine Shoulder (Military) Press

A beginner strength exercise for the shoulders, done with a machine.

Machine Shoulder (Military) Press: finishing position

Main muscles: Shoulders
Also works: Triceps
Equipment: Machine
Level: Beginner
Type: Compound
Movement: Push

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Machine Shoulder (Military) Press

Questions

What muscles does the Machine Shoulder (Military) Press work?

Mainly the shoulders, with the triceps helping.

Is the Machine Shoulder (Military) Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Machine Shoulder (Military) Press?

Good alternatives that train the shoulders: Leverage Shoulder Press, Smith Machine One-Arm Upright Row, Smith Machine Overhead Shoulder Press or Reverse Machine Flyes.

How many sets and reps of the Machine Shoulder (Military) Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).