Machine Shoulder (Military) Press

Machine Shoulder (Military) Press is a resistance exercise - vertical shoulder press exercise involving Anterior deltoid, Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Middle deltoid
Secondary muscles: Triceps brachii, Serratus anterior, Upper trapezius, Obliques
Exercise type: Resistance exercise - vertical shoulder press

Exercise technique

Seat
Set the handles to start around shoulder height.
Grip
Take both side handles evenly.
Elbows
Place elbows in the natural machine pressing line.
Back
Rest against the support and brace your abdomen.
Press
Extend arms upward to raise the handles.
Top pause
Stabilize briefly without straining the shoulders.
Return
Slowly bend elbows to return to shoulder level.

Key technique points

Do not reach for the handles by leaving the backrest.
Do not press with a large lumbar arch.
Extend both elbows at equal speed.
Align wrists beneath the handles.
Do not spring off the seat using your feet.
Do not strike hard into joint end range at the top.

Common mistakes

Low seat

The starting shoulder angle becomes unnecessarily deep.

Arching the lower back

The torso compensates for vertical pressing.

One arm first

The machine load is carried asymmetrically.

Collapsing wrists

The pressing line is disrupted.

Leg momentum

The lower body assists the arm press.

Rapid lowering

The shoulders receive the load without control.

Frequently asked questions