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Lever Shoulder Press V. 3
A machine overhead press variation that trains the deltoids along a fixed lever arc, useful for loading the shoulders hard without balancing a free weight.
ShouldersMachineVertical press
GoLightWeight medialever-shoulder-press-v-3
Demonstration coming soon
Primary
Anterior deltoidsLateral deltoids
Secondary
TricepsUpper trapeziusSerratus anterior
Equipment
Machine
Pattern
Vertical press
Setup
- 01Adjust the seat so the handles start at roughly ear or shoulder height.
- 02Sit tall with your back against the pad and feet flat on the floor.
- 03Grip the handles with wrists stacked over forearms.
- 04Pull the shoulder blades down and slightly back before the first rep.
Execution
- 01Brace the trunk and press the handles up along the machine's arc.
- 02Stop just short of a hard elbow lockout to keep tension on the delts.
- 03Lower under control until the handles return to about ear height.
- 04Keep the head neutral and the lower back against the pad throughout.
Checkpoints
- -Hips and upper back stay in contact with the pads.
- -Wrists stay neutral, not bent back under load.
- -The lowering phase takes at least as long as the press.
- -Shoulders stay down; no shrugging at the top.
Common mistakes
- -Setting the seat too low so the bottom position jams the shoulders.
- -Arching off the pad to press more weight.
- -Bouncing out of the bottom instead of controlling the turnaround.
- -Shrugging the traps to finish reps.
Programming notes
- -Use 3 to 4 sets of 8 to 12 reps as a primary machine press.
- -Works well as a safer overload option after free-weight pressing.
- -Drop sets are practical here since no spotter is needed.
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