Seated Machine Press

Seated Machine Press

Seated machine press work all delt heads muscle, but especially the front and side delt muscle. Have gave up on behind-the-neck presses long ago and now only do the movement with the bar traveling in front. Use a Smith machine, Hammer strength or one made by any number of manufacturers.

Keep your body straight and sit with your legs stretched out wide for stability. Point your elbows down and under, not back behind you. Use a controlled motion both eccentrically and concentrically through a full range movement but don't lock out at the top during the seated machine press exercise. Remember, don't hold and squeeze the delt muscle; make sure to do your seated machine press reps under control.

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