Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the machine shoulder press.

MUSCLES TARGETED: anterior deltoid, medial deltoid

STARTING POSITION

Sit down and lean back to assume good contact.
Grasp the handles with a closed pronated grip.
Align handles with the top of the shoulders.

UPWARD MOVEMENT

Push the handles upwards until the elbows are fully extended.
Do not arch the lower back or lock the elbows.

DOWNWARD MOVEMENT

Allow the elbows to slowly flex to lower the handles to the starting position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.