Machine Shoulder Press
The guided overhead press: the simplest way to load your shoulders safely and train close to failure.
Also known as: shoulder press machine, seated machine press
- Level
- Beginner
- Equipment
- Shoulder Press Machine
- Type
- Compound
How to do it
- Adjust the seat so the handles are at shoulder height.
- Sit with your back supported and grab the handles.
- Press up until your arms are almost straight.
- Lower slowly until your hands are back at shoulder height.
Form cues
- Keep your back on the pad the whole set.
- Don't snap your elbows locked at the top.
- The slow lowering is half the work.
Common mistakes
- Seat too low: the range starts below your shoulders and overloads them.
- Arching to move more weight: keep your back on the pad.
- Letting the stack drop between reps: you lose tension.
Sets and reps
3-4 sets of 8-15 reps, the last close to failure, with 90 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the machine shoulder press.
Single-arm machine press
Useful for evening out a weaker shoulder.
How to do it
- Adjust the seat so the working handle starts around shoulder height and sit with your back firmly against the pad.
- Grip one handle with the wrist straight and keep the free hand on the support or resting comfortably.
- Press the handle upward without leaning away from the back pad or rotating the torso.
- Lower the handle under control until the elbow is just below the starting line, then repeat.
- Complete the repetitions on one side, adjust the seat if needed, and train the other side.
- Primary
- Front Delts, Side Delts
- Secondary
- Traps, Triceps
FAQ
Is the machine as good as free weights?
For muscle growth it can be, since it lets you train near failure safely. For strength and stability, free weights offer more.
How high should the seat be?
With the handles at or slightly above shoulder height at the start.
Is it good for beginners?
Yes, it's one of the best ways to start training your shoulders.
What muscles do the machine shoulder press work?
They mainly work the front delts and the side delts, with help from the traps and the triceps.
Add the machine shoulder press to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
