Machine of the Month - E3 Overhead Press
The E3, or overhead press, isolates and strengthens the deltoid, triceps, serratus anterior and greater pectoral muscles of the shoulders, arms and chest.
The E3 is a highly effective compound upper-body exercise. The overhead press strengthens the main muscles in the shoulder and thus is a great exercise to help prevent shoulder injuries.
Training on the E3 is beneficial for a number of everyday activities that involve lifting things over your head, such as hanging washing, lifting things onto a high shelf or carrying children.
Important Technique Points
Make sure your elbows remain slightly bent in the end position
Remember to keep your back straight and in contact with the backrest
Ensure that you keep your shoulders low throughout the exercise
Keep your head in line with your neutral spine
Keep the handholds in contact with the entire ball of the hand and keep your wrists straight
Replicating the E3 at home
If you are unable to come into a Kieser clinic, you can replicate the E3 exercise at home with the shoulder press.
To perform the shoulder press at home:
- Begin standing with weights in your hands at shoulder level
- Push the weights up above head, pause, and slowly lower again
- Maintain your back position by engaging trunk muscles