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Shoulder Exercises
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30
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