Exercise library · Shoulders
Seated Overhead Press (Machine).
Guided pressing motion for safe shoulder development.
BeginnerShoulder Press Machine
The numbers
Sets
3–4
Reps
8–12
Rest
60–90
Muscles
Primary
Anterior deltoid · Lateral deltoid
Secondary
Triceps · Traps
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