How To Do Hammer Strength Shoulder Press (Machine Shoulder Press)

Hammer Strength Shoulder Press Exercise

Hammer strength shoulder press is a great exercise for hitting all three heads of the shoulder muscles while also building up greater strength and power development in the triceps as well.

As it’s a compound exercise, it should be done near the beginning of the workout when you feel fresh and have plenty of energy and power.

It will help to bring out that ‘capped’ look to the shoulders.

Hammer Strength Shoulder Press How To

  • Position yourself in a shoulder press machine, back flat against the back pad with the shoulders directly beneath the handle bars.
  • Hold the handles, one with each hand, and then inhale, squeezing the abs and keeping the body upright.
  • As you exhale, press the weight directly above the head, extending but not locking the shoulders as you do.  Keep the head looking directly forward as you do this movement pattern.
  • Pause at the top of the position and then slowly lower the handles back down as you finish the rep.

Form and Technique

Be sure when performing this exercise that you avoid locking out at the top of the movement and resting in this position.

Instead, keep constant tension on the shoulders as you raise and lower the weight.

Variations:   Barbell Shoulder Press, Seated Dumbbell Shoulder Press, Smith Machine Shoulder Press

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Hammer Strength Shoulder Press