VARIATIONS

Machine Reclined Shoulder Press

Shoulder press performed on a reclined machine pad.

This compound push targets the front deltoids and triceps while the reclined angle reduces lower back strain. It builds overhead pressing strength with stable support for the torso.

HOW TO DO IT

Sit on the machine and lean your back firmly against the reclined pad.
Grasp the handles with an overhand grip at shoulder height.
Press the handles upward until your arms are fully extended.
Pause briefly at the top without locking your elbows harshly.
Lower the weight slowly until your upper arms are parallel to the floor.

COMMON MISTAKES

Arching the lower back off the pad during the press.
Flaring elbows too wide instead of keeping them slightly forward.
Locking elbows forcefully at the top of the movement.
Using momentum to bounce the weight up from the bottom.

TIPS

Keep your ribs down to prevent arching the lower back.
Drive through the center of your palms for stability.
Maintain a neutral wrist position throughout the movement.

SAFETY

Avoid excessive lower back arching if the recline angle is shallow.

DETAILS

Muscles: Front DeltsTricepsShoulders
Equipment: Machine
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Overhead press
Arms: Both
Hand orientation: Pronated (palms down / away)
Body position: Seated
Body support: Chest supported

SIMILAR EXERCISES

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