Shoulder Exercises
MILITARYPRESS
Muscles worked: This exercise emphasizes tile
fIont portion of the shoulder muscles (front
deltoids and the flont part of tile middle
deltoids), the rotator cuff muscles, tile upper
back muscles (trapezius), and tile triceps
muscles located on tile back of tile upper
arlns.
Pulley position: Low pulleys only.
Starting position:
• Sit on the hench facing away fl'om tile Power
Rods, directly over tile low pulleys, knees
bent and feet flat on tile floor.
• Adjust tile bar harness to provide tension at
tile bottom of the movement while still
completing tile top of tile movement.
• Bring the bar up to shoulder level.
• Keep your chest up, ahdominals tight and
maintain a veiy slight aich in your lower
back.
Motion:
• Straighten arms overhead.
• Slowly return to starting position keeping
tension in the flont shoulder muscles.
• Do not press from behind tile neck as this
places undue stress on the joint capstde.
Key points:
• Keep the abdominals tight throughout the
entire motion.
• Maintain good spinal alignment.
• Do not let tile inch increase in the lower
back while pressing up.
START
FINISH
3O
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