Machine Shoulder Press
Overhead pressing with your back supported and the path fixed, so you can work the shoulders hard without balancing a bar.
Drag to rotate
Muscles worked
Target
Also works
- Equipment
- Machine, Shoulder press machine
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the machine shoulder press
- 1Adjust the seat so the handles start at about shoulder height.
- 2Sit tall with your back against the pad and grip the handles, elbows under your wrists.
- 3Press up until your arms are straight overhead, without shrugging.
- 4Lower slowly back to shoulder height.
When to pick it: Pick it when you want shoulder size without the balance demands of a standing press, or when your lower back needs a rest.
Form cues
- Ribs down, back on the pad
- Press up, not forward
- Stop just short of locking out
Common mistakes
- Arching the lower back off the pad
- Seat so high the handles start above the shoulders
- Bouncing out of the bottom
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
