arrow_backAll exercises
Machine Shoulder Press
PushCompoundMachineBeginner
Muscles worked
Front
Back
ShouldersTriceps
Instructions
- 1Sit down on the Shoulder Press Machine and select the weight.
- 2Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
- 3Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
- 4Lower the handles slowly back to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions.
About Machine Shoulder Press
The machine shoulder press guides the vertical pushing movement along a fixed path. The added stability lets beginners focus on the anterior deltoid without managing balance. The triceps assist the push through to the arm lockout.
check_circleBenefits
- check_circleGuided path, ideal for learning the movement safely
- check_circleLets you target the shoulders without balancing the load
- check_circleEasy to load and strip for drop sets
lightbulbExecution tips
- lightbulbAdjust the seat so the handles sit at shoulder level
- lightbulbKeep the back against the pad throughout
- lightbulbPress until the arms are nearly straight, without locking
- lightbulbLower under control to shoulder height
warningCommon mistakes
- warningSetting the seat wrong and altering the pressing angle
- warningLifting the back off the pad to push heavier
- warningSnapping the elbows into a hard lockout
- warningCutting the range short by not lowering enough
helpFrequently asked questions
Is the machine less effective than dumbbells?expand_more
It recruits fewer stabilizers but lets you load safely. It is a great choice for beginners or as a finisher.
Who is the machine best suited for?expand_more
Ideal for beginners, return-to-training phases, or heavy sets at the end of a session when stability is limited.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.