Machine Military or Shoulder Press


How to do the Machine Military or Shoulder Press

Sit comfortably on a ball making sure your knees are ninety degrees to the floor and you are in the middle of the ball. Start with the weight at your side above your head (as shown). Raise the weight up without locking your elbows, keeping your abdomen tight. Lower the weight to the starting position.

Note:This exercise is done on the ball to increase core strength

Spotter Information:
Can be done behind the individual either by holding on to their wrists or elbows.

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

  • PRIMARY: Shoulder
  • Shoulders
  • Anterior Deltoids
  • Medial Deltoids
  • Triceps
  • 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
65.1 lbs11 89.7 lbs

What is a good starting weight?

Based on an average weight lifted of 65.1 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 32 lbs and aim for 12-15 reps.


Workouts Plans with Machine Military or Shoulder Press

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

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.