Health & Medical sports & Exercise

Machine (Lever) Shoulder Press Guide

Whilst many bodybuilders and strength athletes would be best suited to free weight exercises, with greater freedom, arguably increased recruitment for the majority of exercises, and reduced chance of injury, some machine based exercises can remain extremely effective for many trainers.
The over-head machine press is great for stimulating the shoulders and the triceps especially, and would be ideally implemented into an upper body training session, or a session which specifically targets the shoulders.
The front and side deltoid heads are recruited during the movement, with the rear head minimally stressed from the over head press.
The three headed muscle which composes the main bulk of the rear upper arm, the triceps brachii (commonly just referred to as the triceps) is also recruited, with the muscle responsible for the extension of the arms during the press.
The involvement of the triceps is particularly strong at the top of the exercise where the arm lock-out takes place.
Those who perform the exercise as part of a shoulders training routine may wish to perform the exercise with a reduced range of motion therefore, with the top portion of the exercise left out to reduce triceps recruitment and increase the continual stress to the shoulders.
The major benefit of the machine variation of the shoulder-press is the safety factor of using a machine.
Failing on a repetition would likely not result in serious harm, unlike a free weight variation when no spotter is present (note: this does not give a green light to act stupidly during the exercise.
Sound form should still be followed to avoid injury, with a proper warm up followed prior to intense weight training).
The levers of the machine also makes spotting and aiding the lift particularly easy, allowing for spotters and training partners' to aid and push the lifter to their limits.
As with most exercises, those who seek gains in muscle hypertrophy would likely benefit from a moderate repetition range.
Strength gains can be made on a lower repetition range, whilst endurance progress can be found with a higher range.


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