Hammer Grip Shoulder Press Machine

Adjust the seat so the handles are at shoulder height, then keep your back and hips against the backrest. Grip the handles with your palms facing each other and open your chest.

Press the handles overhead while keeping your shoulders down. Think of your shoulders driving the handles to load your front and side delts.

Pause when your arms are almost straight, then lower the handles slowly. The hammer grip keeps your elbows closer to your torso and can feel easier on your shoulders.

Think about pushing the handles with your shoulders. Lower the weight and find the feeling of your shoulders driving if only your triceps work.

Even with a backrest, lifting your lower back makes it fatigue before your shoulders. Lower only to a comfortable depth to avoid stressing the front of your shoulders.

Exhale as you press and inhale as you lower. On heavy sets, inhale, brace your core, and press for a steadier rep.

The hammer grip can feel comfortable even with heavier loads because it places less stress on the shoulder joint. Keep your wrists neutral and your palms facing each other throughout.