If you want to grow your shoulder strong but are confused about what exercise is the best for your shoulder especially when you are a beginner. Then let me tell you that the machine shoulder press also known as the overhead shoulder press is the best exercise to train your shoulder effectively.
Here in this article, I’ll show you how to use a seated shoulder press machine and give you some alternative exercises to make your shoulder bigger. Also, I’ll share you with some tips to avoid back pain, shoulder pain, and exercise accidents.
How To Use Shoulder Press Machine?
The shoulder press machine is a greate machine to train your Front Deltoid. The shoulder press machine comes with a seat, a backrest, two handles, and an area to stack your weight plates. Now you can imagine the shape and structure of the machine, So, let’s see how to use shoulder press machine correctly.
Step 1
First, adjust the seat and the backrest. The backrest should be at a 90-degree angle to train your shoulder with the machine shoulder press effectively.
Step 2
After that, load the weight plates and make sure to know your limit before adding weights to your shoulder press machine.
Step 3
Then adjust the Grip/Handle angles to 45 degrees to avoid back pain and you can train with the max potential of your shoulder.
Step 4
Once you are done, just sit and push the handle upwards until your arms are 95% straight. Then hold for a few seconds and lower the handles slowly and with full control. Now you learned, how to use shoulder press machine accurately.
Tips To Improve Shoulder Press
Here are some tips that’ll help you to get maximum results while performing shoulder press on a shoulder press machine.
Tip 1
Keep your head straight or slightly backward.
Tip 2
While performing shoulder press just make sure to drive your bicep to your ear.
Tip 3
Inhale when you lower the handle of the machine and exhale while pressing the handle upwards.
Tip 4
Always keep the muscle tension to the shoulder muscle. Do not activate your chest muscles while training your shoulders.
Tip 5
Do a proper warmup before performing a shoulder press.
Why Choose The Machine Shoulder Press?
If you are thinking about why you need to choose the shoulder press machine to train your shoulder then let me show you some benefits of doing shoulder press on the machine.
1. Direct Impact
If you are using the shoulder press machine then you can notice the tension of the exercise mainly focuses on your shoulder muscles.
2. Best For Front Deltoid
This is the best way to train your front deltoid. You can also adjust the handle and backseat’s angle to get different variations.
3. Best For Beginner
If you are a beginner in the gym then this is a great way to train your shoulder and the best part about it is that you don’t need a spotter for that.
4. Benefited Other Muscles
The primary focused muscle is the front deltoid but it allows you to focus on some secondary muscles including the upper chest, triceps, and lateral deltoids.
Perform Shoulder Press Without Shoulder Press Machine
If you have no access to a shoulder press machine then you can try these exercises to train your shoulder. These exercises are alternatives to the machine shoulder press.
1. Dumbbell Shoulder Press
The dumbbell shoulder press is an excellent exercise and a great alternative to the machine shoulder press to build not only your shoulder muscles but also give you a strong upper body. To perform dumbbell shoulder press you just need a seat and a pair of dumbbells.
2. Smith Machine Shoulder Press
If you are training your shoulder with a shoulder dumbbell press then you need a strong shoulder to get full control of those heavy dumbbells and you might need a spotter for your PR.
However, in the Smith machine shoulder press, you can train your shoulder without worrying about a spotter for a heavy set and you are also able to control the reps better. The shoulder press smith machine is a better and more controlled way to perform a shoulder press without a spotter.
3. Barbell Shoulder Press
Unlike the Smith machine shoulder press the barbell shoulder press is not controlled and it is not the best way to train your shoulders. However, you can check your shoulder capabilities by doing a barbell shoulder press. Make sure not to do ego lifting and then go for a heavy barbell shoulder press and ask a spotter to spot.
4. Military Press
The military press is also known as the overhead barbell press. This is an exercise where you need a barbell to perform this exercise. The military press is a combined exercise where you train your upper back, upper chest, shoulder, and all deltoid muscles.
Best Exercise For Shoulder
There are many exercises for a shoulder that you can perform and gain a strong shoulder muscle. The shoulder exercises come under the upper body exercise that helps you to look more wider and more dominating person. Here are some best exercises for the shoulder.
- Arnold’s shoulder press with dumbbells.
- Pike push-ups.
- Landmine press.
- Kettlebell press
- Handstand push-ups
- seated shoulder press machine or smith machine.
Conclusion: Is It The Best Way To Train Your Shoulder With A Shoulder Press Machine?
In the end, the shoulder press machine offers you a stable exercise while maintaining the coordination between both of your shoulders. If your primary focus is the front deltoid and the mid-shoulder muscle then this is the best way to train your shoulder muscles. If your shoulder muscles are not that flexible or have a lack of strength then you can try some isotonic exercise.
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- Why Do Exercise Needs Vary Between Individuals?
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