Exercise library · Shoulders
Seated Overhead Press (Machine).
Guided pressing motion for safe shoulder development.
Also known as: Machine Shoulder Press, Seated Machine Press, Overhead Press Machine, Shoulder Press Machine, Machine OHP
BeginnerShoulder press machine
The numbers
Sets
3–4
Reps
8–12
Rest
60–90 s
The play-by-play
How to do it.
- Step 01
Adjust seat so handles are at shoulder level
- Step 02
Grip handles and press overhead
- Step 03
Lock out without hyperextending
- Step 04
Return handles slowly
- Step 05
Repeat
What separates good from great
Pro cues.
Keep lower back pressed into pad
Exhale while pressing
Use controlled motion
Common questions
Questions, answered.
- What is the Seated Overhead Press (Machine)?
- Guided pressing motion for safe shoulder development.
- What muscles does the Seated Overhead Press (Machine) work?
- The Seated Overhead Press (Machine) primarily works your anterior deltoid and lateral deltoid. It also recruits your triceps and traps as secondary movers.
- What equipment do I need for the Seated Overhead Press (Machine)?
- You need a shoulder press machine to perform the Seated Overhead Press (Machine).
- How many sets and reps should I do for the Seated Overhead Press (Machine)?
- A typical prescription for the Seated Overhead Press (Machine) is 3–4 sets of 8–12 reps. Rest about 60–90 seconds between sets.
- Is the Seated Overhead Press (Machine) good for beginners?
- Yes. The Seated Overhead Press (Machine) 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.
More on HyperBody