Exercise guide · Beginner · Compound

Blunt Style Lever Shoulder Press V. 3: How to Do It & Muscles Worked

The lever shoulder press v. 3 is a machine-based exercise targeting the deltoid muscles of the shoulders. It also engages the triceps and chest as secondary muscles. The movement involves pressing handles upward and forward while seated, providing a stable and controlled environment for developing shoulder strength.

Primary muscles
Shoulders
Secondary muscles
Chest , Triceps
Equipment
Leverage Machine
Level · type
Beginner · Compound
Demonstration of the blunt style lever shoulder press v. 3
Front view: muscles worked by the blunt style lever shoulder press v. 3. Primary: shoulders. Secondary: chest and triceps.
Back view: muscles worked by the blunt style lever shoulder press v. 3. Primary: shoulders. Secondary: chest and triceps.
Primary Secondary

How to do the blunt style lever shoulder press v. 3

  1. Step 1: Adjust the seat height and backrest of the leverage machine to a comfortable position.
  2. Step 2: Sit on the machine with your back against the backrest and your feet flat on the floor.
  3. Step 3: Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart.
  4. Step 4: Push the handles upward and forward until your arms are fully extended, but not locked.
  5. Step 5: Pause for a moment at the top, then slowly lower the handles back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions. Focus on blunt movement.

Sets, reps and programming

Suggested sets, reps and rest for the blunt style lever shoulder press v. 3 by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Blunt Style Lever Shoulder Press V. 3 alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.