Machine Shoulder Press
- Pro
- Beginner
- Gym
The machine shoulder press seats you with your back against a support pad and the handles at shoulder height, then you press them straight overhead. The fixed path trains the front delts, side delts and triceps without the balance a dumbbell or barbell overhead press demands. Beginners use it in the gym for weight and reps, most often as a main lift.
- Muscles
- Front delts, Side delts, Triceps
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Sit with the handles at shoulder height.
- Keep your back on the pad and core braced.
- Press the handles up until your arms are straight.
- Lower back to shoulder height with control.
Form cues
- Exhale as you press the handles up.
- Feel the effort across the top of your shoulders.
- Keep your wrists stacked over your elbows.
Common mistakes
- Lower back arches away from the pad. Press your back flat and brace your core.
- Shoulders creep up toward your ears. Keep your shoulders down through the press.
- Elbows flare out wide on the press. Keep your elbows tracking under your wrists.
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