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Machine Shoulder

IntermediateStrengthTier T3

You sit at a shoulder-press machine with your back against the pad and your hands on the handles at the sides of your shoulders. You press the handles up until your arms are straight overhead. Then you lower them slowly.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman seated at a shoulder-press machine, gripping the handles at shoulder height with her elbows bent.

    Step 1 of 3

    Sit at the shoulder-press machine with your back against the pad, grasp the handles at the sides of your shoulders, and keep your elbows bent and in line with your torso.

  2. The same woman, now with her arms fully extended straight overhead at the machine, holding the top position.

    Step 2 of 3

    Press the handles up until your arms are fully extended overhead, exhaling as you press, and hold the contraction for a second.

  3. A woman seated at a shoulder-press machine, gripping the handles at shoulder height with her elbows bent.

    Step 3 of 3

    Sit at the shoulder-press machine with your back against the pad, grasp the handles at the sides of your shoulders, and keep your elbows bent and in line with your torso.

Breathing

  • Exhale while lifting the handles and pressing the arms fully overhead; inhale while lowering the handles back to the starting position at the shoulders.

Safety Information

Sit fully back on the seat and select an appropriate machine weight before gripping the handles. Keep the elbows bent and in line with the torso at the starting position, rather than letting them drift forward of or spread wider than the torso. Lower the handles slowly and with control back to the starting position rather than letting them drop. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.