Overhead press on machine

Exercise overview

Primary muscle group: Shoulders

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 39

Average per rep (lbs)*: 87

Description: Sit Down: Position yourself on the Shoulder Press Machine and select your desired weight. Position Your Hands: Grab the handles to your sides, keeping your elbows bent and aligned with your torso. This is your starting position. Press Up: Exhale as you lift the handles, fully extending your arms. Hold the contraction at the top for one second. Lower Down: Inhale while slowly lowering the handles back to the starting position. Repeat: Perform the exercise for the recommended amount of repetitions.

Exercise ID: 00446

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Align the Bench and Bar: Ensure the bench is positioned so the bar lines up directly over your shoulders for vertical pressing. This alignment helps in effective targeting of the shoulder muscles.
Foot Placement: Keep your feet flat on the ground, about shoulder-width apart. This stable base supports your balance and prevents strain on your lower back.
Grip Position: Use a shoulder-width grip. Too wide or too narrow can shift the emphasis away from your shoulders and onto other muscle groups.
Warm-Up Properly: Start with a lighter weight to warm up your shoulder joints and muscles. This reduces the risk of injury and prepares your body for heavier lifts.
Grip Technique: Keep your wrists straight and aligned with your forearms to avoid unnecessary strain. Use a firm grip but don’t over-tighten to up your control and maintain comfort.
Breathing Pattern: Inhale deeply before lowering the bar and exhale as you press it overhead. Proper breathing can stabilize your core and improve lift efficacy.
Head Position: Keep your head neutral, facing forward. Avoid tilting your head back which can strain your neck and disrupt your form.
Engage Your Core: Tighten your core muscles throughout the movement to support your spine and improve stability.
Controlled Movement: Execute the lift with a controlled pace, especially on the eccentric (lowering) phase. This not only increases muscle engagement but also minimizes injury risks.
Avoid Locking Your Elbows: Do not fully lock your elbows at the top of the press. Keeping a slight bend maintains muscle tension and reduces joint strain.

Exercise overview

Exercise tips and tricks

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