Iso Shoulder Press

Setup

- Inspect the machine and all pins, pads or stops. Choose a conservative first load and make sure you can leave the position safely.

- For Iso Shoulder Press, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Stack the ribs over the pelvis and begin with vertical forearms. Keep the wrists comfortable and firm.

Execution

- Press so the arms finish beside the head. Gain height from the shoulders, not by arching the low back.

Range, tempo and breathing

- Perform 3 × 8–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- If the ribs lift, wrists fold or the load moves forward, use less weight and reset the trunk before the next rep.

Regression and progression

- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.

- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.