Machine Shoulder (Military) Press

Shoulders

Machine Shoulder (Military) Press

Machine Shoulder (Military) Press (Start)

LevelBeginner EquipmentMachine MechanicCompound ForcePush

A seated machine press overhead that builds the shoulders along a guided path with your back supported.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked8 %

Effort during a set4.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set the seat height so the grips are near shoulder level.
2Sit back against the pad with both feet planted.
3Take the grips slightly wider than your shoulders.

How to perform

1Push the grips overhead until your arms are almost straight.
2Keep your abs tight and your back against the pad.
3Hold briefly at the top.
4Let the grips come back down slowly to shoulder level.