What is it?
The Shoulder & Chest Press Machine is a versatile upper body machine that allows you to perform both lateral raises and chest fly variations. By adjusting the arms into different positions, you can target the shoulders or chest while maintaining a stable and controlled movement.

Primary Muscles Worked

Lateral Raise:

• Side Deltoids (Lateral Shoulders)

• Front Deltoids (Secondary)

• Trapezius (Secondary)

Chest Press:

• Chest (Pectorals)

• Triceps

• Front Deltoids (Front Shoulders)

How to Use
Lateral Raise: Adjust the machine arms into the downward position and grip the handles with your arms by your sides. Sit upright with your chest lifted and core engaged. Raise your arms outwards and upwards until they reach approximately shoulder height, keeping your elbows slightly bent. Slowly lower your arms back to the starting position under control. The machine can also be used for single-arm lateral raises, allowing you to train one shoulder at a time.

Chest Fly: Adjust the machine arms into the upward position and grip the handles. Lean slightly forward while keeping your chest lifted. Push the handles inward and downwards, focusing on bringing your arms together while squeezing your chest. Slowly return the handles to the starting position under control before repeating.

Coaching Tips

• Keep your chest lifted and avoid rounding your shoulders during both movements.

• For lateral raises, lead with your elbows and avoid using momentum to lift the weight.

• Raise your arms to approximately shoulder height rather than excessively high.

• Keep your core engaged during single-arm lateral raises and avoid leaning to one side.

• For the chest press, focus on pushing inward and downwards rather than simply pressing forward.

• Squeeze your chest at the end of each repetition and control the return movement.