Machine Shoulder Press tutorial
The machine shoulder press is a seated exercise where you press handles from shoulder level overhead along a machine-guided path. It strengthens the front and side delts and triceps and requires less stabilization than dumbbells. It suits beginners and anyone training without a spotter.
How to perform
- Adjust the seat so the handles are level with or slightly above your shoulders.
- Sit down and press your back fully against the backrest.
- Grip the handles slightly wider than shoulder width with straight wrists.
- Press the handles overhead until your arms are nearly straight.
- Pause briefly without forcefully locking your elbows.
- Lower the handles slowly to shoulder level.
Breathing: Exhale as you press and inhale as you lower the handles.
Key tips
- Keep your back against the pad without arching.
- Keep your elbows slightly in front of your body rather than straight out to the sides.
- Control the descent over about two seconds.
Common mistakes
- Arching the back away from the backrest
- Lowering the handles too far past a comfortable shoulder range
- Forcefully locking the elbows at the top
Safety: People with shoulder pain should limit the range and can use a neutral-grip machine press or a landmine press instead.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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