Shoulder Press Machine Grip Positions

The shoulder press exercise targets the anterior, or front, shoulder muscle. It also works the lateral, or side, shoulder and the triceps and trapezius muscles in the upper back. The design and functionality of shoulder press machines vary among models and manufacturers, but most machines offer two or more grip options.

  1. Shoulder Press Machine

    • Shoulder press machines allow you to perform the overhead press exercise in a safe environment. Unlike free weights, you don't have to worry about losing control of the weight and injuring yourself on a shoulder press machine. Although free weights offer more freedom of motion, the grip options on a shoulder press machine allow you to slightly change the functionality, comfort and purpose of the movement.

    Overhand Grip

    • An overhand grip -- where your palms face forward -- is the standard shoulder press grip. Some shoulder press machines offer two sets of handles or one, long handle with different grip widths to accommodate individuals of different sizes. The standard shoulder press grip is shoulder-width or just slightly wider. If the machine allows, you can experiment with different grip widths, but too wide of a grip limits the range of motion of the movement. When your upper arms are parallel to the floor, your hands should be directly above your elbows for the widest grip. Moving your hands farther out compromises your range of motion.

    Neutral Grip

    • Some shoulder press machines offer neutral-grip, also called close-grip, handles. The handles are positioned perpendicular to your body, and your palms face in toward each other. This grip places your upper arms more to the front of your body instead of to the sides as with the standard grip. The forward arm position transfers more of the load from your shoulders to your triceps. The American Council on Exercise notes that the neutral grip places less stress on your shoulders and may be more comfortable for some lifters.

    Technique

    • Set the handles on the machine so that they start at shoulder height or just slightly above. Do not lock your elbows at the top of the movement. Stabilize your torso by engaging your abdominal muscles as you perform the shoulder press movement. For an increased challenge to your core muscles, sit forward so that your back does not rest against the back pad, which makes your core muscles work harder to stabilize your torso.

      Always warm up before your workout. Perform a cardiovascular movement, such as jogging, for five to 10 minutes to get your blood pumping. Warm up your shoulder muscles by performing one to two sets of shoulder presses with a light weight for 15 to 20 repetitions on each set. At the end of your workout, stretch your shoulders. Extend your left arm, grab your wrist with your right arm and pull your left arm across your torso. Hold the stretch for up to 30 seconds and repeat on the other side.