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Proper Form for Machine Shoulder Press:
- Starting Position: Adjust the seat so the handles are at shoulder height when seated. Sit with your back flat against the pad and feet planted firmly on the floor.
- Grip the Handles: Hold the handles with a firm grip, palms facing forward. Keep your wrists neutral.
- Engage Your Core: Brace your core and keep your chest up while maintaining a neutral spine.
- Pressing Motion: Push the handles upward in a controlled motion until your arms are fully extended but not locked out.
- Peak Contraction: Hold briefly at the top while keeping tension in your shoulders.
- Controlled Lowering: Slowly bring the handles back down to the starting position, ensuring your elbows stay slightly in front of your body.
Common Mistakes:
- Setting the Seat Too Low or Too High: The handles should start at shoulder height to prevent improper mechanics.
- Arching the Lower Back: Keep your core engaged and back flat against the pad to avoid strain.
- Using Too Much Weight: Excessive weight can lead to poor form and reduce shoulder engagement.
- Rushing the Movement: Perform slow, controlled reps to maximize muscle activation and avoid injury.
- Locking Out the Elbows: Fully extending is fine, but avoid hyperextending your elbows at the top.
- Shrugging the Shoulders: Keep your shoulders down and engaged to avoid unnecessary strain on the traps.
Machine Shoulder Press Tutorial
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