Machine shoulder press
General guidance. This page has not been reviewed by a qualified professional yet.
Machine shoulder press. Press overhead within a comfortable range, then lower slowly to the starting position.
How to do this exercise: Machine shoulder pressSetup · movement · load
- 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.
- Make the movement
Press overhead within a comfortable range, then lower slowly to the starting position.
- 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.
Do not arch your lower back to press or lower the bar behind your head.
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.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Machine-displayed load
Main muscles
Front deltoids, Side deltoids
Supporting muscles
Triceps
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Set the seat so handles start around shoulder height. Support your back and feet and check a comfortable grip and path before adding resistance.
- Press overhead within a comfortable range, then lower slowly to the starting position.
Common mistakes
- Do not arch your lower back to press or lower the bar behind your head.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.
Alternatives and variations
- Dumbbell shoulder press – Alternative
- Independent-arm shoulder press – Variation