Lever Reverse Seated Shoulder Press

Muscles worked

Setup

1. Position a flat bench facing the leverage machine so your chest will be supported by the backrest or sit directly on the machine seat facing the weight stack.
2. Sit firmly with your chest pressed against the pad and feet planted wide on the floor for maximum stability.
3. Grasp the handles with a pronated (overhand) or neutral grip, ensuring your forearms are vertical.
4. Adjust the seat height so the handles start at approximately chin or ear level.

How to do it

1. Exhale as you press the handles upward in a smooth arc until your arms are fully extended but not locked out.
2. Pause for a split second at the peak of the movement to maximize shoulder contraction.
3. Inhale and slowly lower the weight back to the starting position over a 3-second count.
4. Stop the descent just before the weight plates touch to maintain constant tension on the deltoids.

Form checklist

• Keep your chest glued to the pad throughout the entire set to prevent arching the back.
• Ensure your elbows stay tucked slightly forward rather than flaring out excessively to the sides.
• Maintain a neutral neck position, looking straight ahead at the machine frame.
• Keep your wrists straight and stacked directly over your elbows during the press.

Pro tips

• Focus on driving the weight up using the heels of your palms to better engage the deltoids and reduce wrist strain.
• Think about 'shrugging' slightly at the very top of the movement to ensure full range of motion and upper trap involvement.
• Vary your grip width slightly to find the 'sweet spot' that allows for the greatest range of motion without shoulder impingement.

Make it harder

• Perform the movement unilaterally (one arm at a time) to increase the demand on your core and stabilizers.
• Add a 2-second isometric hold at the midpoint of the eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the lever reverse seated shoulder press work?

The lever reverse seated shoulder press primarily targets the deltoids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lever reverse seated shoulder press?

The lever reverse seated shoulder press uses leverage machine.

Is the lever reverse seated shoulder press good for beginners?

Yes. The lever reverse seated shoulder press is a beginner-friendly movement and a strong foundation to build on.

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