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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Machine Shoulder Press
ShouldersBeginner

Machine Shoulder Press

A seated overhead press on a guided machine. The fixed path makes it easy to learn and to push close to failure safely.

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Primary muscles

  • Front Delts
  • Side Delts

Secondary muscles

  • Triceps
Sets
3–4
Reps
8–15
Rest
60–90s

How to perform

Machine Shoulder Press movement

Main muscles working (thicker lines)

Starting position

Adjust the seat so the handles line up at about shoulder height; sit with back against the pad and grip the handles.

  1. 1

    Brace and keep your back on the pad.

  2. 2

    Press the handles overhead until the arms are nearly straight.

  3. 3

    Pause briefly.

  4. 4

    Lower under control until the hands are around shoulder height.

Breathing: Exhale as you press, inhale as you lower.

Coaching tips

  • Back flat on the pad

  • Full range each rep

  • Control the negative

Common mistakes

  • Seat set too low or too high

  • Letting the weight stack slam

  • Shrugging the shoulders up to the ears

Safety notes

  • Set the seat so the start position doesn't force the shoulders into excessive depth.

Details

Body parts
Shoulders · Upper Body
Equipment
Machine
Movement
Vertical Push
Exercise type
Compound
Training goals
Muscle Growth · Strength · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Cable Shoulder PressBeginner→
  • Dumbbell Shoulder PressBeginner→
  • Seated Cable Shoulder PressBeginner→
  • Seated Dumbbell Shoulder PressBeginner→

Similar Exercises

  • Smith Machine Shoulder PressBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.