How to do a Hammerstrength Shoulder Press

Authored by Fitbod

About Hammerstrength Shoulder Press

Sets Logged
605,829
Popularity Rank
213th
Difficulty
Beginner
Shoulders Strength
89 mSCORE 37th
Equipment Required
  • Photo of Hammerstrength (Leverage) Machine (all forms)
    Hammerstrength (Leverage) Machine (all forms)
Primary Muscles
Secondary Muscles

Instructions: How To

Hammerstrength Shoulder Press is a variation on the more standard shoulder press that utilizes a Hammerstrength machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the Hammerstrength Machine limits your range of motion, and adds stability to the movement. Both of these factors allow you to focus more on exertion and muscle activation, rather than stabilizing the movement itself.

  1. Sit upright in a hammerstrength shoulder press machine while squeezing your shoulder blades together and placing your heels firmly on the ground underneath your knees.
  2. The back pad should be contact with your head, shoulders, and butt at all times.
  3. Grab ahold of the handles with an overhand grip just outside shoulder-width apart.
  4. Keeping your core braced by breathing into your stomach and flexing the abdominal muscles, push through your palms to extend your elbows overhead.
  5. Once your arms are fully extended, return to the starting position.

Common Mistakes

  • Hammerstrength Equipment

    Sit back, and keep your shoulder blades against the pad. Hammerstrength equipment is designed to help you get into the correct position. If you’re sitting forward, and pulling your back off the pad, you may be compromising the effectiveness of the exercise, or modifying it to be a different variation entirely.

  • Leaning Back

    Leaning back can help you lift a bit more weight, or finish off a difficult set. However, it also reduces the effectiveness of the exercise, and increases the risk of injury. Keep your back straight, core engaged, and gaze forward to help prevent this.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    22.5
    lbs
    30
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps