Machine Overhead Press
- Adjust the Machine Settings:
- Set the machine’s seat height and the handles to align with your shoulders. Ensure that the seat is stable, and the handles are at a comfortable height for your starting position. Some machines may have a weight stack, so select an appropriate resistance level.
- Seat and Body Position:
- Sit on the machine with your back against the backrest and feet flat on the floor. Adjust the seat so that the handles are in line with your shoulders. Maintain a neutral spine and engage your core for stability throughout the exercise.
- Grip the Handles:
- Grasp the handles with an overhand grip (palms facing forward) or a neutral grip, depending on the machine design. Your hands should be slightly wider than shoulder-width apart. Ensure a firm grip on the handles before initiating the overhead press.
- Press the Handles Upward:
- Push the handles upward in a controlled manner, fully extending your arms. Keep your elbows slightly bent at the top of the movement to maintain tension on your shoulder muscles and prevent locking your joints. Focus on using your shoulder muscles to press the handles overhead.
- Lower the Handles:
- Lower the handles back down to the starting position in a controlled manner, avoiding rapid or jerky movements. Keep your core engaged and maintain proper posture throughout the exercise. Repeat the overhead press for the desired number of repetitions, ensuring a smooth and controlled motion.
When performing the machine overhead press, pay attention to your form, and avoid using momentum to lift the weight. Adjust the machine settings and weight according to your strength level, gradually increasing the resistance as you become more comfortable with the exercise.