Shoulders
Machine
Machine shoulder press
Seated overhead press: ideal for clean strength building.
Setup
Adjust seat height so handles are at about shoulder height.
Sit upright, back against the pad, feet flat on the floor.
Grip handles (neutral or pronated, depending on the machine).
Lift chest, shoulder blades stable, core tight.
No arched back, neck relaxed.
Execution
Press the handles up in a controlled manner until your arms are almost fully extended.
Move smoothly, do not lock your elbows.
Hold briefly at the top, do not shrug your shoulders.
Slowly lower to shoulder height, maintaining tension.
Breathing: Exhale when pressing, inhale when lowering.
