Shoulders
Machine Shoulder Press (Neutral Grip)
The Machine Shoulder Press (Neutral Grip) is a strength exercise on a machine for your shoulders. Share of the load in the Zulta muscle model: front delts 35%, side delts 17% and triceps (lateral head) 11%.
How to do it
- Set the seat so the neutral handles start at about shoulder height and select the weight.
- Sit tall with your back and head against the pad and feet flat.
- Grip the handles with the palms facing each other and the elbows pointing forward.
- Press up until the arms are nearly straight.
- Lower under control until the hands are back at shoulder height.
Tips
- The neutral grip keeps the elbows in front of the body, which many people find easier on the shoulders.
- Keep the wrists straight over the forearms.
Common mistakes
- Letting the elbows drift out wide against the handle angle.
- Arching away from the pad at the top.
- Letting the stack drop quickly on the way down.
Muscles worked by the Machine Shoulder Press (Neutral Grip)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Seated removes most of the trunk demand. Fixed path, little stabilising. Pressing overhead is shoulder flexion and abduction with elbow extension: the front delt leads, the lateral delt and triceps assist, and the upper traps and serratus rotate the shoulder blade up.
Machine Shoulder Press (Neutral Grip) alternatives
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Frequently asked questions
What muscles does the Machine Shoulder Press (Neutral Grip) work?
Mainly the front delts. The side delts, triceps (lateral head), triceps (long head) and triceps (medial head) assist.
Is the Machine Shoulder Press (Neutral Grip) good for beginners?
Yes. The Machine Shoulder Press (Neutral Grip) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Machine Shoulder Press (Neutral Grip)?
For example the Machine Overhead Press Seated, Machine Shoulder Press and Hammer Strength Shoulder Press. They train mostly the same muscles.
How do you make the Machine Shoulder Press (Neutral Grip) harder?
Add weight or reps, or move on to the Seated Barbell Overhead Press and Overhead Press.
Sources
- Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)
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