Plate-loaded shoulder press

Plate-loaded machines

Plates on the machine arms provide resistance. Load them evenly as instructed by the manufacturer and learn the safety release first. The empty machine may still have resistance.

Exercises with this equipment

Machine shoulder press
Front deltoids, Side deltoids
How to do this exercise: Machine shoulder pressSetup · movement · load
Front deltoidsSide deltoids
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Set the seat so handles start around shoulder height. Support your back and feet and check a comfortable grip and path before adding resistance.
2. Make the movement
  Press overhead within a comfortable range, then lower slowly to the starting position.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not arch your lower back to press or lower the bar behind your head.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.