Shoulders · Leverage Machine
Plate Loaded Lever Military Press
How to do the plate loaded lever military press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit at the plate-loaded leverage press with the handles at shoulder height and your back against the pad. Brace your ribs down, press the handles overhead in a smooth arc, then lower under control until you feel a stretch.
- 1Front and side delts driving the press, triceps finishing the lockout
- 2Stable through the trunk with a clean overhead path
- 3A controlled stretch in the shoulders at the bottom
Common mistakes
- Avoid overarching your lower back or flaring your ribs
- Do not bounce out of the bottom of the press
- Avoid letting your elbows drift too far behind you
Muscles worked
The plate loaded lever military press mainly works the front delts, triceps, and side delts, with the upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- ForearmsMinor
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the plate loaded lever military press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.