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 bench set to 90⁰, grasp the bar with a medium grip (slightly wider than shoulder width) with your palms facing forward. Keeping your scapula retracted and wrists straight, press the bar straight up overhead until your arms are fully extended but not locked out. Squeeze at the peak contraction before lowering the bar slowly to the start position.