Instructions for Using the Seated Shoulder Press Machine

 

Before using the Seated Shoulder Press Machine, first adjust the seat height. After sitting down, ensure you can easily grip the machine's handles when your hands hang naturally, with your elbows aligned horizontally with your shoulder joints. Then lock the seat to prevent displacement during training. At the same time, place your feet shoulder-width apart and step firmly on the ground, press your back fully against the backrest of the Seated Shoulder Press Machine, keep your head relaxed and look straight ahead, and slightly tighten your abdomen to maintain core stability. During training, grip the handles of the Seated Shoulder Press Machine with a grip width equal to your shoulder width. After inhaling to build up strength, exhale and use the strength of your shoulder muscles to slowly push the handles upward until your arms are nearly straight but do not lock your elbows. Feel the contraction of your shoulder muscles and pause for 1 second at the top of the movement. Then inhale and control the handles to lower back to the starting position at a steady speed, avoiding free fall. When using the Seated Shoulder Press Machine, select the weight based on your own ability-beginners are advised to start with a light weight. Complete 10-15 repetitions per set, with a 30-60 second rest between sets. Additionally, perform dynamic warm-up for your shoulders before training and static stretching after training to ensure safe use and enhance training effectiveness.