Exercise library
Machine Shoulder Press
The machine shoulder press builds the deltoids with a guided, stable path, making overhead pressing accessible and safe for beginners.
MachineShouldersBeginner
- Equipment
- Machine
- Focus
- Shoulders
- Level
- Beginner
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- ShouldersTriceps
How to do it
- 1Adjust the seat so the handles start at about shoulder height.
- 2Sit tall with your back against the pad and your core braced.
- 3Grip the handles and press them overhead until your arms are nearly straight.
- 4Stop just short of locking out, keeping tension on the shoulders.
- 5Lower the handles under control back to shoulder height, then repeat.
Tips & tricks
- Keep your back against the pad rather than arching off it.
- Press in a smooth line without shrugging your shoulders up.
- Adjust the seat height so the handles align with your shoulders.
Common mistakes
- Arching the back to push the weight up.
- Bouncing at the bottom of each rep.
- Setting the seat too high or low, changing the press angle.
