Viking Machine Shoulder Press

Viking Machine Shoulder Press

Type: Compound Muscle: Shoulders Equipment: Machine

A machine overhead press that builds shoulder and triceps strength with a guided path.

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+Builds shoulder and triceps strength
+Guided path improves stability
–Fixed path may feel restrictive
–Heavy loads can stress shoulders

This exercise targets:

Shoulders

Front Delts

Side Delts

–

Triceps

Chest

Upper Chest

Serratus

Ratios are approximate and can vary depending on form and technique.

How to perform

Set handle height so they start around shoulder level
Stand stable (feet hip-width), brace core, and keep chest up
Grip the neutral handles; wrists straight, elbows slightly in front of shoulders
Keep ribs down and don’t arch your lower back
Press up and slightly forward along the machine’s path until arms are nearly straight
Control the descent back to shoulder level; keep tension (don’t bounce)
Exhale as you press, inhale as you lower
Avoid flaring elbows or shrugging shoulders; move smoothly