Lever Shoulder Press

Directions:

Preperation/body position

1. Load/or set machine with correct weight.
2. Keep torso erect and back straight.
3. Grip handles with an overhand grip.
4. *Please read through specific instructions on machine.*

Excution/Movement

1. Whilst keeping torso erect and back straight, press the handles upwards until arms are extending above.
2. Whilst keeping good body posture, slowly lower the handles to starting position.
3. Repeat for desired amount of repetitions.
4. *Please read through specific instructions on machine.*

Comments

Free weights on the main should be the choice over machines. Free weights often allow for better range of motion, greater overall stimulation, and less chance of injury as you move through a more natural range of motion. However, in some cases machines can be incorporated successfully into a routine as they have benefits.

The lever shoulder press can be ideal for someone who is cautious about pressing weights above their head without a spotter present to help. It also allows the user to go to failure with little worry about the danger of a barbell or dumbbell injuring themselves.
Drop sets are often easy to perform using machine also, as a simple change of the pin in the weight stack is all that is needed, minimising resting time.

Shoulder pressing is an effective way to stimulate the anterior (front) and lateral (side) deltoid heads. The stress placed on the posterior (rear) head is minimal however, and is not recruited much during the lift.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.