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.
How to program the Machine Shoulder (Military) Press
Sets and reps
As a compound movement, the Machine Shoulder (Military) Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Machine Shoulder (Military) Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Machine Shoulder (Military) Press work?
The Machine Shoulder (Military) Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Machine Shoulder (Military) Press?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Machine Shoulder (Military) Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
