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Shoulder press on the machine
In most fitness studios, you'll find this exercise equipment: the apparatus for shoulder pressing. Shoulder pressing is indeed a common foundational exercise that allows you to effectively train your entire shoulder musculature. This exercise is equally suitable for beginners, intermediate, and advanced individuals in their training.
In the realm of alternative exercises, there are various versions of shoulder pressing. You can also perform these with dumbbells, resistance bands, or kettlebells. Shoulder pressing on the machine is particularly well-suited for beginners who want to familiarize themselves with the movement.
Muscles targeted during shoulder pressing on the machine Shoulder pressing on the machine is optimal for targeting the deltoid muscle. Primarily, this fitness exercise engages the lateral part of the deltoid muscle (musculus deltoideus pars acromialis). Simultaneously, other regions of the shoulder musculature are also activated in a supportive role – the anterior part of the deltoid muscle (musculus deltoideus pars clavicularis) and the posterior part of the deltoid muscle (musculus deltoideus pars spinalis). Additionally, the triceps brachii and trapezius muscles provide support during shoulder pressing on the machine.
Execution of shoulder pressing on the device Shoulder pressing on the machine is particularly well-suited for beginners. Therefore, only a few pieces of information are necessary to assume the optimal body position and execute the movement correctly.
Body position
The body position during shoulder pressing on the machine is easy to comprehend. Sit on the machine seat and firmly place both feet on the ground. Adjust the seat so that the upper and lower legs form a right angle. The angle of the backrest is also crucial. It should be less than 90 degrees to avoid excessive strain on the joints. 75-80 degrees is a good guideline, but you should feel comfortable. Keep your back upright and extended, with a slight arch in the lower back. Additionally, ensure that your arms form a right angle.
Movement execution
Afterward, you can commence the movement during shoulder pressing on the machine. Exhale as you press both handles upward over your head. Ensure that you never fully extend your elbow joints. Lower your arms back down while inhaling. Conclude the movement when the elbows are at shoulder height or slightly below.
Stressed muscles and common mistakes
Despite its apparent simplicity, errors in this fitness exercise are not uncommon. Here, I'll outline the mistakes that are often made and how to avoid them.
✅ Excessive Speed: Many athletes perform the movement too quickly. It's advisable to maintain a moderate pace when pushing the handles up and lowering them again.
✅ Abruptly Lowering Weights: Pay attention to stopping when lowering the handles as soon as the elbows are at shoulder height. Avoid completely dropping the weight.
✅ Forward Sliding of the Hips: Sliding the hips forward impairs the effectiveness of the training. Ensure that you sit upright, with your back leaning against the shoulder pad.
Alternatives and similar exercises to the machine shoulder press
If you want to add some variety to your muscle-building or weight loss workout plan, it makes sense to incorporate alternative exercises. Here, I present a range of comparable exercises that can enrich your shoulder training.
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