Machine Shoulder (Military) Press

How to do the Machine Shoulder (Military) Press

1. Sit down on the Shoulder Press Machine and select the weight.
2. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
3. Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
4. Lower the handles slowly back to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	triceps
Equipment	machine
Difficulty	beginner
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell Dumbbell Shoulder Press Dumbbell Seated Dumbbell Press Dumbbell

Harder than the Machine Shoulder (Military) Press

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Machine Shoulder (Military) Press with

Opposing middle back and lats work — alternate sets without extra rest.

Leverage High Row middle back Leverage Iso Row lats Smith Machine Bent Over Row middle back Lying T-Bar Row middle back

Common questions

What muscles does the Machine Shoulder (Military) Press work?

The Machine Shoulder (Military) Press primarily works the shoulders, with the triceps as secondary movers. Alternating Cable Shoulder Press, Alternating Kettlebell Press, and Anti-Gravity Press train the same muscle, across 9 equipment types.

What equipment do you need for the Machine Shoulder (Military) Press?

A Machine. Without a machine, Handstand Push-Ups, Shoulder Press - With Bands, and Arnold Dumbbell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Machine Shoulder (Military) Press suitable for beginners?

Yes, the Machine Shoulder (Military) Press is rated beginner. Push Press, Clean and Jerk, and Circus Bell are the progressions from here.

Where should the Machine Shoulder (Military) Press go in a workout?

Early — the Machine Shoulder (Military) Press is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Leverage High Row and Leverage Iso Row later.

Similar exercises

Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell Barbell Shoulder Press Barbell Bradford/Rocky Presses Barbell