Lever Shrug Bench Press Machine

Muscles worked

Setup

1. Stand facing the machine or sit on the bench so the handles are positioned at your sides.
2. Grip the handles firmly with an overhand or neutral grip, ensuring your arms are fully extended.
3. Position your feet shoulder-width apart and maintain a slight bend in your knees for stability.
4. Engage your core and keep your chest up with a neutral spine and neck.

How to do it

1. Exhale as you shrug your shoulders vertically toward your ears, keeping your arms completely straight.
2. Hold the peak contraction at the top for one second to maximize muscle fiber recruitment.
3. Inhale as you slowly lower the handles back to the starting position, feeling a deep stretch in the traps.
4. Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).

Form checklist

• Keep your elbows locked throughout the entire movement to prevent bicep involvement.
• Move the shoulders strictly up and down; avoid rolling them in a circular motion which can stress the rotator cuff.
• Keep your chin neutral; do not jut your head forward as you lift the weight.
• Ensure your torso remains stationary without using leg drive or 'body English' to assist the lift.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to touch the tops of your shoulders to your ears.
• At the top of the movement, slightly squeeze your shoulder blades together to engage the middle trapezius fibers along with the upper traps.

Make it harder

• Incorporate a 3-5 second isometric hold at the top of every repetition to increase time under tension.
• Perform a slow eccentric phase, taking 4 seconds to lower the weight to the starting position.

Frequently asked

What muscles does the lever shrug bench press machine work?

The lever shrug bench press machine primarily targets the trapezius, and also works the abs, deltoids, erector spinae, and rhomboids as secondary muscles.

What equipment do you need for the lever shrug bench press machine?

The lever shrug bench press machine uses leverage machine.

Is the lever shrug bench press machine good for beginners?

The lever shrug bench press machine is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius