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Lateral raises on the lateral raise machine

Shoulder press on the machine press is a fitness exercise that can be integrated into your training program. It is an isolation exercise, one of many shoulder exercises specifically targeting the strengthening of the deltoid muscle.

A successful training regimen for weight loss and muscle building requires proper execution. Therefore, it is recommended to use light weights and perform the movements properly. Training on the machine press is particularly suitable for beginners who want to learn the movements and later transition to shoulder pressing with dumbbells or shoulder pressing on the cable machine.

Muscles involved in machine shoulder press During the machine shoulder press, you primarily engage the deltoid muscle (Musculus Deltoideus) as the target muscle. This exercise works the entire shoulder muscle, including the front, middle, and rear deltoid muscles. The trapezius muscle (Musculus Trapezius) is also trained as a supporting muscle.

Execution of shoulder pressing on the machine Correct body position is crucial for shoulder pressing on the machine. Adhering to this ensures optimal positioning for effective training.

Body position

Sit at the machine press and adjust the seat cushion accordingly. Place your feet shoulder-width apart on the ground. Slide the seat cushion forward so that the machine axes are at the level of your shoulder joints. Adjust the weight and then grasp the handles.

Movement execution

With tightly grasped handles, lift your arms upward until your upper arms form a right angle to your body. Breathe out as you lift the arms up in a controlled manner. As you breathe in, bring the arms back and make sure not to drop the weights. Pause just before reaching the starting position and repeat the movement.

Stressed muscles and common mistakes

There are typical errors that should be avoided when performing lateral raises on the lateral raise machine.

✅ Excessive Weight: When doing lateral raises on the lateral raise machine, it is advisable to choose an appropriate weight to execute the movement properly. Many athletes opt for too much weight, exposing themselves to an increased risk of injury.

✅ Fully Extended Arms: Training with fully extended arms poses an elevated risk of injury, especially for beginners. It is recommended to slightly bend the arms during the exercise.

✅ Arms Too High: The parallel alignment of the forearms and shoulders sets the upper limit. It is crucial not to lift the arms too high, as it can reduce the strain on the target muscles.