Machine Shoulder Press.

How to do it.

1. Step 01

   Sit on the machine with your back firmly against the pad.

2. Step 02

   Adjust the seat so the handles are at shoulder height.

3. Step 03

   Grasp the handles with an overhand grip, palms facing forward.

4. Step 04

   Press the handles upwards until your arms are fully extended but not locked.

5. Step 05

   Control the weight as you slowly lower the handles back to the starting position.

6. Step 06

   Maintain tension in your shoulders throughout the entire movement.

Pro cues.

• Keep your core engaged to stabilize your torso.

• Avoid letting your lower back arch excessively.

• Ensure a full range of motion without compromising shoulder health.

Questions, answered.

What is the Machine Shoulder Press?

Compound pressing exercise primarily targeting the anterior and lateral deltoids, with secondary triceps engagement.

What muscles does the Machine Shoulder Press work?

The Machine Shoulder Press primarily works your front delts and side delts. It also recruits your triceps as secondary movers.

What equipment do I need for the Machine Shoulder Press?

You need a machine to perform the Machine Shoulder Press.

How many sets and reps should I do for the Machine Shoulder Press?

A typical prescription for the Machine Shoulder Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Machine Shoulder Press good for beginners?

Yes. The Machine Shoulder Press is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.