How to Use the Seated Shoulder Press Machine

The seated shoulder press machine is a fixed resistance training machine that primarily targets the deltoid muscles, triceps, and pectoral muscles. However, beginners should avoid using heavy weights to prevent injuries.

1.Warm Up First – Before training, perform a full-body and shoulder joint warm-up. Then, adjust the weight stack and pin on the seated shoulder press machine to a suitable resistance level.

2.Adjust the Seat and Backrest – Ensure the seated shoulder press machine is properly set up for your height and comfort.

3.Grip and Wrist Positioning – Adjust your hand placement and grip width while keeping your wrists in a neutral position. Improper hand positioning can reduce muscle activation and increase the risk of injury.

4.Maintain Proper Posture – Keep your spine neutral, chest lifted, core engaged, and head up while looking straight ahead. Your forearms should remain vertical to the ground. When pushing upward, extend your arms fully but avoid overextending.

5.Controlled Movement – Follow a bottom-to-top motion path while breathing out during the push phase and inhaling when lowering the weight.

6.Smooth Return – Lower the weight slowly and under control, ensuring that the weight stack does not make a loud noise upon returning to its starting position. Beginners should aim for 8 to 12 reps per set, performing 3 to 4 sets. After training, stretch the deltoid muscles to prevent soreness.

Important Notes:

Always warm up before training to prevent injuries.

Stretch the muscles after completing the workout.

Consume protein-rich foods like chicken, beef, or egg whites to aid muscle recovery.