go here Seated Shoulder Press Machine
source site Target Muscle: Front Delts
get link Description:
Seated shoulder press using the press machine is a great variation to standard dumbbell or barbell presses. Since you do not have to balance the weights in this version, it helps to isolate the front delts which provides you the thickness and the width in the shoulders which eventually makes your waist look smaller so as to give you the V-Taper look. The range of motion in this one is apt for maximum involvement of the front delts which eventually results in increase in strength as well as micro damage in the tissues to help you build new muscles. Start off with lighter weights and aim to perfect the motion, then slowly and steadily stack up the weights to keep the hypertrophy going.
How to do Seated Shoulder Press:
- Sit upright with your back firmly placed on the seat and feet on the floor.
- Grab the handles with an overhand grip and elbows perpendicular to the floor.
- Push the handles straight up till your arms get straight.
- Hold this position at the top and slowly lower down your hands to the starting position.
- Repeat in a controlled manner.
- Maintain an upright posture throughout the exercise
- Keep your chest out.
- Keep your core tight.
- Keep the movement controlled.
- Focus on squeezing the delts in every rep.
- Do not rush into the movement, Keep it slow to increase the tension on the muscle.
- Do not move your lower back, keep it stable.
- Do not do half reps, go through the full range of motion.
- Do not go too heavy too soon, slowly build up the strength.
Coming to the sets and reps, for a beginner, we would recommend starting off with one set of as many reps as possible and build your way up to increase your strength and muscularity. Training frequency and duration varies from person to person depending upon your body type and fitness goals. To get your customized workout and diet plan, go to our training section.