Overhead flexibility is a key of upper body function, important for sporting actions like a rugby lineout or an overarm serve in tennis, for day-to-day tasks like reaching to a high shelf, or putting clothes on independently, and for exercises in the gym like snatches. But people often find overhead exercises with a barbell difficult to progress over time. If this resonates with you, the machine shoulder press might be the key to breaking this plateau.
What are the Key Features of the Mirafit Shoulder Press Machine?
Comfortable Back Pad
The 30cm wide back pad and high-density foam mean you can focus on your shoulder press form rather than feeling uncomfortable.
Adjustable Seat
A key complaint of machines is that they aren’t suited to all body shapes and sizes. The adjustable seat changes that.
Plate Loaded
The plate loadable machine allows both heavy loading and the option for a wider variety of micro adjustment in weight versus a pin loaded version. You can increase or decrease the weight by as little as the smallest fractional plate. It also saves money compared to a selectorised machine if you already have the Bumper Plate Set.
How Do You Perform a Machine Shoulder Press?
• Set the seat at a height where your feet are on the floor, and the handles at a height that you can comfortably press without discomfort in the initial part of the lift.
• Sit with your back flat against the back bench, and your shoulder blades pulled back and down.
• Grab the Shoulder Press Machine handles evenly on each side, with your elbows under your wrists.
• Push through your hands until your shoulders are flexed, and elbows extended.
• Reverse the movement back to the start position to complete a full rep.
Machine Shoulder Press Variations
Single Arm Machine Shoulder Press
This Seated Shoulder Press Machine exercise allows you to isolate one shoulder at a time, reducing side-to-side imbalances and improving your overall pressing strength.
Eccentric Overload Machine Shoulder Press
This requires a friends help to jointly push the weights up overhead before slowly lowering down alone. This is a great way to improve your control at heavy weights.
Neutral Grip Machine Shoulder Press
A wide pronated grip can be difficult for people with limited shoulder mobility or dealing with injury. Switching to the narrower neutral grip is a great alternative to maintain or reintroduce overhead pressing in these instances.
Ballistic Machine Shoulder Press
The ballistic press involves a small throw of the handles before catching again to develop upper body power. This is particularly important for combat and throwing athletes.
If your overhead strength is lacking, give the machine shoulder press a go in your training, using a combination of the different variations above to elevate your performance and break through any stubborn plateaus.
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