Lever Military Press (plate loaded)

Lever Military Press (plate loaded)

The Lever Military Press (plate loaded) is a powerful exercise that targets the muscles in the upper body, particularly the shoulders and triceps. It is a variation of the traditional military press, utilizing a lever machine that allows for a controlled movement and precise muscle targeting. This exercise primarily works the deltoids or shoulder muscles, helping to build strength and size in the shoulders. By engaging the triceps, it also provides an excellent secondary workout for the back of the upper arms. Additionally, the stabilizing muscles in the core and lower body are engaged to maintain balance and control throughout the movement. One key benefit of the Lever Military Press is its adaptability to different fitness levels. Since the resistance is provided by weight plates, it can be easily adjusted to match your current strength and progress as you become more advanced. This exercise is suitable for both beginners and experienced individuals looking to improve their upper body strength. Incorporating the Lever Military Press into your workout routine can improve overall shoulder strength and stability, enhance upper body muscular development, and contribute to better functional fitness. Remember to practice proper form and start with lighter weights before gradually increasing the resistance to avoid injury and maximize the benefits of this exercise.


  • Assume a seated position on the lever military press machine with your feet flat on the floor.
  • Position your body so that your back is firmly against the backrest and your head is aligned with the lever arms.
  • Grasp the handles of the lever arms with a pronated grip (palms facing forward) and make sure your wrists are in a neutral position.
  • Exhale and push the lever arms upward while extending your arms fully but without locking your elbows.
  • Pause briefly at the top of the movement, making sure to keep your core engaged and avoid any arching of your back.
  • Inhale and slowly lower the lever arms back to the starting position, allowing your elbows to flex until your upper arms are slightly below parallel to the floor.
  • Repeat the movement for the desired number of repetitions, maintaining control and proper form throughout the exercise.

Tips & Tricks

  • Maintain proper form throughout the exercise, with your core engaged and back straight.
  • Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you get stronger.
  • Focus on controlled movements, both on the lifting and lowering phase, to maximize muscle activation and prevent injury.
  • Don't lock your elbows at the top of the movement, instead maintain a slight bend to keep tension on the muscles.
  • Incorporate a variety of shoulder exercises into your routine to target different muscles and prevent imbalances.
  • Adjust the seat height to ensure your elbows are at a 90-degree angle when gripping the handles, for optimal muscle recruitment.
  • Avoid using momentum to lift the weight by keeping the movement slow and controlled.
  • Concentrate on squeezing your shoulder blades together at the top of the movement to fully engage the target muscles.
  • Take deep breaths throughout the exercise, exhaling during the exertion phase to enhance stability and performance.
  • Listen to your body and consult with a fitness professional if you experience any pain or discomfort during the exercise.


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