Shoulders · Front delts · Machine
Machine Shoulder Press
The machine shoulder press is a seated overhead press on a guided path. It needs no balance and no spotter, which makes it a simple first shoulder press and a safe way to push close to failure.
How to
Machine- 1 Set the seat so handles start at shoulder level.
- 2 Press up to near lockout.
- 3 Lower slowly, keeping shoulders down.
Tips
- Set the seat so the handles start level with the shoulders, not below.
- Keep the head and back against the pad.
- A machine is a safe way to take the last set close to failure.
Common mistakes
- Setting the seat so low that the shoulders start in a deep stretch.
- Shrugging the shoulders as you press.
- Locking out hard and resting at the top.
Muscles worked
Main
- Front delts
- Side delts
Also working
- Triceps
- Upper traps
Breathing and bracing
Breathe out as you press, breathe in on the way down.
Sets and reps
- Muscle size
- 3–4 sets of 8–15 reps, 1.5–2 min rest
- Getting started
- 2–3 sets of 10–12 reps while learning the free-weight presses
Setup
- 1 Set the seat so the handles start at shoulder height, not below.
- 2 Sit with the back and head against the pad.
- 3 Grip the handles with the wrists straight, palms forward or facing in.
Technique in detail
- Press up until the arms are nearly straight.
- Keep the shoulders down and the back against the pad.
- Lower slowly until the handles are back at shoulder height.
- Do not let the stack rest between reps.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is it as good as the dumbbell press?
For shoulder size, yes, when sets go close to failure. Dumbbells add balance work and range.
What seat height is right?
The handles should start level with the shoulders. Lower than that stretches the shoulder more than most people need.
Neutral or palms-forward handles?
Many machines offer both. The neutral grip is often easier on the shoulders.
Log it in Volu(me)
Add Machine Shoulder Press to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.