CompoundMachine
Machine Hammer Shoulder Press
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Adjust the seat height so the handles are positioned at shoulder level
- Sit down with your back firmly pressed against the pad and feet flat on the floor
- Grasp the handles with a neutral grip (palms facing each other)
- Engage your core and keep it tight throughout the movement
- Take a deep breath and press the handles up until your arms are fully extended overhead
- At full extension, avoid locking your elbows completely - keep them slightly soft
- Pause for 1 second at the top and squeeze your shoulders hard
- Slowly and with control, lower the handles back to starting position (take 2-3 seconds)
💡Coaching Cues
- ✓
Press to full extension
- ✓
Control the movement
- ✓
Squeeze shoulders at top
- ✓
Back stays against pad
- ✓
Core stays tight
- ✓
Smooth motion throughout
⚠️Common Mistakes
- ✗
Not achieving full extension
- ✗
Arching back off pad
