Machine Shoulder (Military) Press

What it is

This is a machine-based compound push exercise that primarily targets your shoulders, specifically your deltoids. It also effectively engages your triceps as secondary movers. You perform it by pressing handles overhead while seated, providing a stable platform for strength development. This movement is excellent for building upper body pushing power and muscle.

Technique tips

• Position yourself with your back firmly against the pad.
• Keep your elbows aligned with your torso at the starting position.
• Exhale as you press the handles upward, extending your arms fully.
• Briefly hold the contraction at the top of the movement.
• Lower the handles slowly and with control as you inhale.
• Avoid letting the weight stack crash at the bottom of the movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.