How to Do Machine Shoulder (Military) Press
Start and end of one clean rep of Machine Shoulder (Military) Press.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Triceps |
| Equipment | Machine |
| Category | Strength |
How to perform Machine Shoulder (Military) Press
- Sit down on the Shoulder Press Machine and select the weight.
- Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
- 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.
- Lower the handles slowly back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Triceps (secondary): straightens the elbow to lock out every press and pushdown.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Machine Shoulder (Military) Press work?
Machine Shoulder (Military) Press mainly works the shoulders, with the triceps helping as secondary movers.
What equipment do I need for Machine Shoulder (Military) Press?
Machine Shoulder (Military) Press needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Machine Shoulder (Military) Press?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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