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Shoulder Exercises
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Muscles worked: This exercise emphasizes
the front portion of the shoulder muscles (front
deltoids and the front part of the middle deltoids),
the rotator cuff muscles, the upper back muscles
(trapezius), and the triceps muscles located on the
back of the upper arms.
Pulley position: Low pulleys only.
Starting position:
• Sit on the bench facing away from the Power
Rods
®
, directly over the low pulleys, knees bent
and feet flat on the floor.
• Adjust the bar harness to provide tension at the
bottom of the movement while still completing
the top of the movement.
• Bring the bar up to shoulder level.
• Keep your chest up, abdominals tight and
maintain a very slight arch in your lower back.
Motion:
• Straighten arms overhead.
• Slowly return to starting position keeping tension
in the front shoulder muscles.
• Do not press from behind the neck as this places
undue stress on the joint capsule.
Key points:
• Keep the abdominals tight throughout the entire
motion.
• Maintain good spinal alignment.
• Do not let the arch increase in the lower back
while pressing up.
Military Press