Primary Muscle: Shoulders
Equipment: Machine
Level: Beginner
Purpose: To target the anterior and medial heads of the deltoid muscle.
Execution: From a seated position on a high incline bench, grasp the bar with a medium grip (slightly wider than shoulder width). Keeping your scapula retracted and wrists straight, press the bar straight up until your arms are fully extended but not locked out. Squeeze at the peak contraction before lowering the bar slowly to the start position. Lower the bar until it hits your shoulders before pressing up for another repetition.