The Machine Plate Loaded Front Military Press is a beginner-friendly machine strength exercise that targets the shoulders. Here's how to do it right — and what to stop doing.
Primary musclesShoulders
Secondary muscles—
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Machine Plate Loaded Front Military Press
Set the seat so the handles sit just above shoulder height when your arms are bent and ready to press.
Grip both handles with palms facing forward and press your back firmly into the pad.
Brace your core and press the handles straight up overhead, exhaling as you drive.
Lock out softly at the top with the arms extended, keeping the shoulders down away from the ears.
Lower the handles slowly over 2 to 3 seconds until they return to shoulder level.
Reset the breath and repeat for 8 to 12 reps, keeping the chest proud the whole set.
02 The payoff
Why it earns its spot
Builds front-shoulder strength and size with reduced balance demand.
Offers a safer overhead pressing option for lifters with low-back issues.
Allows heavier pressing volume thanks to the fixed bar path.
03 Don't do this
Common mistakes
Arching the lower back hard off the pad to use the chest, which strains the spine and loses the shoulder focus.
Letting the handles drift forward instead of pressing straight up, which puts unnecessary load on the front shoulders.
Locking the elbows out hard at the top, slamming the joint instead of stopping with control.
Letting the weight drop fast on the way down and skipping the slow lowering portion of every rep.
EGON Put it on record
Track it in EGON.
Log every set of the Machine Plate Loaded Front Military Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
