Machine Neutral-Grip Overhead Press
Build shoulder strength with the Machine Neutral Overhead Press. Safe, controlled, and effective for all fitness levels.
The Machine Neutral-Grip Overhead Press is a compound exercise that mainly works the shoulders, with help from the triceps and traps. You'll need: plate loaded incline chest press machine and shoulder press machine.
Required Equipment
Machine Neutral-Grip Overhead Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Triceps (triceps brachii); Upper Traps (trapezius, upper fibers)
Machine Neutral-Grip Overhead Press Variations and Alternatives
How to do the Machine Neutral-Grip Overhead Press
Begin by adjusting the seat height on the lever machine so that the machine's handles are at shoulder level.
Sit on the machine's seat with your back flat against the pad.
Grab the handles with a hammer grip (palms facing each other).
Press your feet firmly into the floor for stability.
Engage your core and keep your wrists straight throughout the exercise.
Press the handles vertically upwards in a controlled motion, ensuring you do not lock out your elbows at the top of the movement.
Pause at the top for a brief moment.
Slowly lower the handles back to the starting position at shoulder level.
Repeat the movement for the desired number of repetitions and sets.
Make sure to breathe out as you press up and inhale as you bring the weight down.
Ensure to select an appropriate weight that allows you to perform the exercise with correct form while avoiding strain or injury. Adjust the weight according to your fitness level and strength goals.
---
Machine Neutral-Grip Overhead Press FAQs
What muscles does the Machine Neutral-Grip Overhead Press work?
The Machine Neutral-Grip Overhead Press mainly works the shoulders, with help from the triceps and traps. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Machine Neutral-Grip Overhead Press?
Plate loaded incline chest press machine and shoulder press machine.
Is the Machine Neutral-Grip Overhead Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Machine Neutral-Grip Overhead Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Machine Neutral-Grip Overhead Press variations and alternatives?
Similar exercises include the EZ-Bar Seated Close-Grip Shoulder Press, Lever Incline Hammer Chest Press, Single-Arm Shoulder Landmine Press and Lever Seated Reverse Shoulder Press.
Training calculators
Work out the numbers behind your training before your next session.