Machine Plate Loaded Front Military Press

A plate-loaded seated press that trains the front delts through a fixed overhead path — a stable alternative to the standing barbell press.

Shoulders Machine Strength

Step by step

1. Set the seat so the handles sit just above shoulder height when your arms are bent and ready to press.
2. Grip both handles with palms facing forward and press your back firmly into the pad.
3. Brace your core and press the handles straight up overhead, exhaling as you drive.
4. Lock out softly at the top with the arms extended, keeping the shoulders down away from the ears.
5. Lower the handles slowly over 2 to 3 seconds until they return to shoulder level.
6. Reset the breath and repeat for 8 to 12 reps, keeping the chest proud the whole set.

Muscles and equipment

Target muscle

Front delts

Secondary muscles

none

Equipment

Machine

Type

Strength

Similar exercises

• Barbell Overhead PressFront delts · Barbell
• Cable Overhead PressFront delts · Cable
• Dumbbell Front RaiseFront delts · Dumbbell