Shoulder · Strengthening

Seated Military Press on Machine

Seated military press on machine, 3 sets, 10 repetitions, tempo 2-0-2

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: 2-0-2

Description: Sit facing the machine, hands positioned on the handles at shoulder height. Slowly push the handles upward by fully extending the arms, then controlledly lower back to the starting position.

Tips: Keep your back straight and feet flat on the ground to ensure stability. Control the movement without jerks to protect your shoulders.

Progression: Gradually increase the load when you can perform 3 sets of 10 repetitions with a controlled tempo without pain.

At a glance

Goal: Strengthening
Level: Intermediate
Equipment: military press machine
Starting position: Seated facing the machine, hands on the handles at shoulder height
Clinical goal: Muscle strengthening of the shoulders
Also known as: shoulder press on machine, vertical shoulder lift machine, shoulder development

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute shoulder pain
shoulder instability

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.