Machine Military Press (Plate Loaded)
How to do it
Starting position
- Sit on the seat and press your back and hips completely against the pad.
- Plant your feet firmly on the floor and sit up straight.
- Grip the handles slightly wider than shoulder-width.
- Open your chest upward and look straight ahead.
Movement
- Press the handles vertically upward.
- Raise until just before your elbows fully extend.
- Slowly lower to shoulder height while feeling the resistance.
Breathing
Inhale as you lower the handles and exhale as you press them up.
Cautions
- Lowering the handles excessively strains your shoulder joints, so be careful.
- Arching your lower back backward can cause a lower back injury, so brace your abs.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Front delts Side delts |
|---|---|
| Secondary muscles | Triceps · Upper back |
| Equipment |  Shoulder press machine |
| Movement pattern | Vertical push |
| Rep range | 8–12 reps |
4 similar exercises
Representative exercise: Machine Military Press (Plate Loaded)
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the shoulder press machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.