Shoulder Press Machine: How To Do It, Benefits and Mistakes

The shoulder press machine is an integral part of many fitness enthusiasts' workout routines. It is a multi-joint exercise primarily designed to develop the anterior deltoid (the front shoulder muscle). In addition, it also stimulates the triceps brachii and the trapezius muscles. To a lesser extent, it engages the upper bundles of the pectoralis major (the chest muscle).

This machine is a popular choice in bodybuilding, but it can also be a valuable tool for general conditioning in various sports and a somewhat useful variation for pure strength activities.

Understanding the Shoulder Press Machine

The shoulder press machine is staple in gyms and presents a lot of variations, each designed to offer an isotonic exercise alternative to the traditional barbell or dumbbell military press. Among these, the slow forward multipower press stands out as a unique blend between the shoulder press machine and the free military press.

Utilizing the shoulder press machine typically involves a seated posture, which is a more ergonomically favorable position for the shoulders. Unlike the rigid stance required in a standard military press, the machine accommodates users with a slightly flexed humerus position. This makes the machine an inclusive option for individuals facing limitations in shoulder mobility.

However, it's essential to acknowledge the limitations of relying solely on the shoulder press machine. One significant drawback is the reduced engagement of stabilizing muscles. In a free weight exercise like the dumbbell military press, the body must engage additional muscles to maintain balance and control. This aspect of functional learning and muscle engagement is somewhat diminished with machine-based exercises, potentially impacting the overall balance and functional fitness of an individual.

Performing the Shoulder Press: A Step-by-Step Guide

Despite being performed on an isotonic machine, shoulder press exercises require correct scapula management and careful positioning of the humerus head relative to the shoulder.

Here's a step-by-step guide on how to perform a shoulder press:

1. Adjust the seat height so that, at the maximum eccentric phase, the handle reaches the height of your collarbones.
2. Choose the most suitable overhead and sit down.
3. Before you begin, adopt the correct position: depress and adduct your shoulder blades, lifting your chest. Your back should be slightly arched, but not hyperextended.
4. The correct grip width should align with the external edge of your shoulders. This means that when viewed from the front, there should be no space between your hand and shoulder.
5. Inhale deeply, stabilizing your core, and then perform the press by fully extending your arms above your head. You can start to exhale towards the end of this phase.
6. From this position, exhale and return in a controlled manner to the maximum concentric position. Your shoulder blades should stay constantly activated throughout the movement.

Types of Shoulder Press Machines

There are primarily two types of shoulder press machines:

1. Machines with free weight loading
2. Machines with pin loading on plates and a cable and pulley system

Regardless of the structure, most machines offer the possibility of working with different types of grips: wide, narrow, prone/supine, or neutral. This allows you to apply different stimuli to the muscles. The choice should be based on joint comfort and the objective of the exercise.

Advantages and Disadvantages of the Shoulder Press Machine

The shoulder press machine is highly beneficial for individuals with excessive lumbar lordosis as it reduces the load on this part of the spine. Moreover, it allows for more uniform tension in all movements of the Range of Motion (ROM).

However, the machine also has its drawbacks. For instance, individuals with hypolordosis may find the machine uncomfortable in the lumbar region. Also, compared to the barbell or dumbbell military press, the shoulder press machine results in less functional learning of the vertical push gesture. The stabilizers are also less engaged, especially compared to the barbells, leading to less effectiveness in stimulating maximal strength on this plane of movement.

Common Mistakes to Avoid

Several potential errors can occur when using the shoulder press machine. These include incorrect seat adjustment, incorrect grip, incomplete scapular activation, incorrect breathing, incomplete ROM in maximum concentricity, sudden accelerations and decelerations, excessive arching of the back, and loss of contact between the buttocks and the seat.

To maximize the benefits of the shoulder press machine, it is crucial to avoid these common mistakes and ensure proper form and technique.

To conclude, the shoulder press machine is a versatile piece of equipment that can effectively target and strengthen the shoulder muscles. However, to reap its full benefits, correct technique, proper adjustments, and understanding of its advantages and disadvantages are essential.