Lever Shoulder Press (plate loaded)

Lever Shoulder Press (plate loaded)

The Lever Shoulder Press (plate loaded) is an excellent exercise that targets the muscles of your shoulders, specifically the deltoids. This compound movement not only enhances shoulder strength but also engages your triceps and upper back muscles. By using a plate-loaded lever machine, you can safely load and lift heavier weights to build size and strength in your shoulders. During the exercise, you sit upright with your back supported against the machine's pad and grip the handles with an overhand grip. Your upper arms should align with your shoulders, and your elbows should be bent at a 90-degree angle. As you push the handles upward, the machine's lever system creates a smooth and controlled motion, extending your arms overhead. Be sure to exhale during the concentric (upward) phase and inhale during the eccentric (downward) phase to optimize your breathing and core stability. The Lever Shoulder Press is an ideal exercise for individuals of all fitness levels. Beginners can start with lighter weights and gradually increase the load as they build strength and proper form. Intermediate and advanced fitness enthusiasts can modify the exercise by adding explosive power or isolating different shoulder muscle heads for a more focused workout. Remember, the range of motion and weight selection should always be within your comfort and ability levels to avoid injury. Incorporate the Lever Shoulder Press (plate loaded) into your regular upper-body strength training routine to develop well-rounded shoulder muscles, improve posture, and enhance upper body stability. Always remember to warm up adequately before starting any exercise and listen to your body. Challenge yourself while maintaining proper form, and you'll be on your way to achieving your shoulder strength and fitness goals. Keep up the great work!


  • Step 1: Sit on the seat with your back against the pad and your feet planted firmly on the floor.
  • Step 2: Adjust the seat height so that the handles are at shoulder level when you grasp them.
  • Step 3: Grasp the handles with an overhand grip and press them straight up overhead, extending your arms fully.
  • Step 4: Slowly lower the handles back down to the starting position, keeping your elbows slightly bent.
  • Step 5: Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the shoulder muscles effectively.
  • Engage your core and keep a straight back during the movement to avoid unnecessary strain on the lower back.
  • Start with lighter weights and gradually increase the load as you become comfortable with the movement.
  • Inhale as you lower the weight and exhale as you press it up to ensure proper breathing technique.
  • Perform the exercise in a controlled and slow manner to maximize muscle activation.
  • Keep your elbows slightly below shoulder level to put more emphasis on the anterior deltoids.
  • If you experience shoulder pain or discomfort, lower the weight or consult a fitness professional for guidance.
  • Don't lock out your elbows at the top of the movement to maintain tension on the muscles.
  • Consider incorporating other shoulder exercises into your routine for a well-rounded shoulder workout.
  • Ensure that the seat height and backrest position are properly adjusted to maintain proper alignment.


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