Machine Shoulder (Military) Press

The machine shoulder press is an upper body exercise targeting the deltoids.


  1. Builds size and strength in the anterior and medial deltoids
  2. Machine allows for controlled reps and strict form
  3. Other muscles worked are the posterior deltoids, traps, and upper chest

Machine Shoulder (Military) Press Images


Machine Shoulder (Military) Press Instructions

Machine Shoulder (Military) Press muscle diagram
  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.

Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a military bench.