Lever Shoulder Press V. 3

Setup

1. 01Adjust the seat so the handles start at roughly ear or shoulder height.
2. 02Sit tall with your back against the pad and feet flat on the floor.
3. 03Grip the handles with wrists stacked over forearms.
4. 04Pull the shoulder blades down and slightly back before the first rep.

Execution

1. 01Brace the trunk and press the handles up along the machine's arc.
2. 02Stop just short of a hard elbow lockout to keep tension on the delts.
3. 03Lower under control until the handles return to about ear height.
4. 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.