Machine Hammer-Grip Shoulder Press
Auto DetectedSeated machine shoulder press using neutral hammer grip that targets anterior and lateral deltoids for upper body strength and shoulder hypertrophy; provides joint-friendly stability for progressive overload.
About Exercise
Equipment
Shoulder Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head, Medial Head
Chest
4/10Mid Chest
Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust seat so handles align with shoulders, elbows at 90 degrees. Sit with back against pad, feet flat, grip handles neutrally with palms facing each other.
- Engage core and exhale as you press handles upward, extending arms nearly straight.
- Pause briefly at top, squeezing shoulders without locking elbows.
- Inhale and lower handles controlled to starting position at shoulder height.
- Keep wrists neutral and avoid shrugging shoulders.
- Maintain back contact with pad throughout.
- Repeat for reps without resting weights on stack.
Coaching Tips
Form Cues
- Drive through shoulders
- Elbows forward not flared
- Chest up, core tight
- Squeeze at top
- Control the descent
Breathing
Inhale during eccentric lowering phase; exhale and brace core during concentric press.
Tempo
2-1-1
Range of Motion
Start with elbows at 90 degrees below shoulders; extend arms to near full lockout without hyperextension, lowering back to shoulder height.
Safety
Safety Notes
- Avoid if acute shoulder impingement present
- Ensure proper seat adjustment to prevent shoulder strain
- Do not hyperextend elbows
- Select weight allowing full control
- Consult professional if neck or trap discomfort occurs
Spotting
Spotting not required on machine; use pin safeties for heavy loads.
Common Mistakes
- Locking elbows at top
- Arching lower back excessively
- Using momentum to press
- Letting weights rest at bottom
- Shrugging shoulders up
When to Avoid
- Acute shoulder impingement
- Severe rotator cuff injury
Flexibility Needed
- Shoulder flexion to 160 degrees
- Adequate thoracic extension
Build Up First
- Basic upper body pressing form
- Machine adjustment familiarity
Also known as
Neutral Grip Shoulder Press, Hammer Strength Shoulder Press, Machine Neutral Shoulder Press
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