Shoulders / Beginner / Compound (multi-joint)

Machine Shoulder Press

A seated overhead press on a machine that builds the front and side delts and triceps with a fixed, stable path.

At a glance

Primary

Front delts, Triceps

Secondary

Side delts, Upper traps, Serratus anterior

Equipment

Machines

Movement pattern

Overhead push, Elbow extension

Level

Beginner

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Adjust the seat so the handles are at about shoulder height and sit with your back against the pad.
2. Grip the handles with elbows below the hands.
3. Press the handles overhead until your arms are nearly straight.
4. Lower under control back to shoulder height.

Tips

• Keep your lower back against the pad; do not arch.
• Do not lock the elbows hard at the top.

Common mistakes

• ✗ Seat so low the handles start below the shoulders.

  Why it hurts: The shoulder starts deep in a loaded, unstable position.

  ✓ Instead: Set the seat so the handles start about level with the shoulders.

• ✗ Arching away from the back pad.

  Why it hurts: The lower back takes the load.

  ✓ Instead: Keep the back against the pad with the core braced.

Open in the appGet started