Strength Training · Bodybuilding
Machine Shoulder Press
The machine shoulder press is a seated overhead press with a supported back and guided handles. It trains your shoulders and triceps while reducing the need to balance the weight.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat so the handles start near shoulder height.
- Sit with your hips and back against the pad.
- Plant your feet flat on the floor.
- Grasp the handles with your forearms aligned beneath them.
- Press the handles overhead until your arms are straight.
- Lower the handles slowly to the starting position.
- After your final rep, return the machine to its resting position.
Form cues
- Keep your ribs over your hips.
- Exhale as you press.
- Keep your neck relaxed.
Common mistakes
- Wrists bending backwardKeep your knuckles aligned with your forearms throughout the press.
- Snapping the elbows straightEase into the top position rather than forcefully locking your elbows.
- Bouncing out of the bottomChange direction smoothly without using a rebound to start the next rep.
Safety
A poorly fitted start position or excessive weight can strain your shoulders along the machine's fixed path. Fatigue can also lead you to arch your lower back to finish a rep.
- Check that the seat adjustment and any start-position stops are locked before pressing.
- Do a light warm-up set before adding working weight.
- Stop the set when you need to lift your torso off the pad.
- Use only a pain-free range rather than forcing the handles deeper.
If you have shoulder pain or limited overhead motion, choose a comfortable alternative or ask a physiotherapist for guidance before loading this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Shoulder Press Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to complete about two more controlled reps.