The seated bench press machine shoulders is a good exercise of musculation for the shoulders to be able to work heavy without risk of being wounded. It solicits mainly the anterior and middle fascicles of the deltoids as well as the triceps and secondarily the biceps, serrated and trapezius.
How do you do the exercise?
The exercise is performed in a seated position on the sit-up machine, with your feet flat on the floor. Push the handles upwards with your hands in a pronated grip and extend your arms.
CAUTION: The exercise is safe, but try not to arch your back too much when pushing.
Tips
- Do not lock the elbows in order to keep the tension continues.
- Breathe in on the way down and blow out as you push the handles up.
- Adjust the seat so that your elbows are no lower than your shoulders, depending on how flexible your shoulder joints are.
- The position of the elbows in relation to the shoulders will make it possible to solicit different deltoid fascicles: if the elbows are positioned in the axis of the shoulders, it will be the middle fascicles which will be targeted whereas with the elbows in front of the shoulders, it will be rather the front fascicles.
Variants:
- According to the machines, one will be able to carry out the exercise with different grips: pronation or neutral grip in particular.
- Other variations of the shoulder press are seated presses with dumbbells or guided or free barbells.
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