1 / 6Machine Shoulder Press
A shoulder press on a machine with a fixed path. It is a safe way to load the shoulders heavy without needing to balance the weight.
ShouldersTriceps
- Level
- Beginner
- Equipment
- Machine
- Main muscle
- Shoulders
- Also works
- Triceps
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Set the seat so the handles are at shoulder height.
- 2Sit with your back flat against the pad and grip the handles.
- 3Press up until your arms are straight.
- 4Lower slowly back to shoulder height.
Common mistakes
- Setting the seat so low that the handles start above the shoulders
- Arching the lower back off the pad
- Locking the elbows hard at the top
Tips
- Set the seat so the handles start around shoulder height
- Keep your back flat against the pad
- Press up without slamming the elbows straight
Questions
Machine or dumbbell shoulder press?
Dumbbells train balance; the machine lets you focus on pushing. Both build the shoulders.
Is it good for beginners?
Yes. The fixed path makes it easy to learn and safe to push hard.
More Shoulders exercises
See all exercises →
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