# Plate-Loaded Shoulder Press

URL: https://heatsy.app/ex/plate-loaded-shoulder-press

Also known as: Plate Loaded Overhead Press, Iso-Lateral Shoulder Press, Hammer Strength Shoulder Press, Plate-Loaded Machine Shoulder Press

Body region: Shoulders, Arms

## Muscles

- Main: Deltoid
- Helps: Pectoralis Major, Serratus Anterior, Trapezius, Triceps
- Holds: Rectus Abdominis

## Equipment

- Lever Machine

## Technique

1. Load plates on the machine's weight horns and adjust the seat so the handles are at shoulder height.
2. Sit with your back against the pad and grip the handles with your hands slightly wider than the shoulders.
3. Press the handles upward until the arms are nearly straight.
4. Lower under control until the hands are back at shoulder level, then repeat.

### Cues

- Keep your back flat against the pad.
- Press evenly with both arms.
- Keep the shoulders away from your ears at the top.

### Common mistakes

- Arching the lower back off the pad.
- Locking the elbows out hard at the top.
- Letting the handles drop quickly.
- Setting the seat so low or high that the shoulders strain.

## Alternatives

- [Machine Shoulder Press](https://heatsy.app/ex/machine-overhead-press)
- [Dumbbell Overhead Press](https://heatsy.app/ex/dumbbell-overhead-press)
- [Overhead Press](https://heatsy.app/ex/overhead-press)