Machine Military Press (Shoulder Press)

How to do the Machine Military Press (Shoulder Press)

Start by sitting in the machine with your back flat against the back of the pad. Now with your hands out gripping the pads raise the machine straight up. Once you reach the top slowly lower it to 90 degrees. Repeat.

Spotter Information:
A spotter can help raise and lower the machine by standing beside it.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Shoulder
  • Shoulders
  • Anterior Deltoids
  • Triceps
  • Arms
  • Machine

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
183.2 lbs10.8 244.4 lbs

What is a good starting weight?

Based on an average weight lifted of 183.2 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 92 lbs and aim for 12-15 reps.


Workouts Plans with Machine Military Press (Shoulder Press)

Purpose Type Level
Sport Specific Intermediate
Sport Specific Advanced
Sport Specific Advanced
Sport Specific Intermediate
Muscular Definition Intermediate
Muscular Definition Intermediate
Sport Specific Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.