Machine Shoulder (Military) Press
How to do the Machine Shoulder (Military) Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Triceps
Machine
How to do the Machine Shoulder (Military) Press
- 1
Sit down on the Shoulder Press Machine and select the weight.
- 2
Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
- 3
Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
- 4
Lower the handles slowly back to the starting position as you inhale.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Machine Shoulder (Military) Press set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |