Machine Shoulder Press
MachineStrength
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The Machine Shoulder Press is a strength training exercise performed on a dedicated shoulder press machine, where you sit and push handles forward and upward from shoulder height to full arm extension. Its primary purpose is to build upper body pressing power and shoulder size. It mainly targets the deltoids, with secondary work on triceps and upper chest, making it ideal for beginners or those seeking stable, controlled overhead pressing without free weights.
How to Perform Machine Shoulder Press
- 1Sit on the machine shoulder press seat with your back fully against the pad and feet flat on the floor for stability.
- 2Adjust the seat height so the handles are at shoulder level, aligned with your deltoids.
- 3Grip the handles with palms facing forward, elbows bent at 90 degrees, and arms positioned just outside shoulder-width.
- 4Engage your core, keep your chest up, and maintain a neutral spine with head aligned over your torso.
- 5Exhale as you press the handles upward in a smooth arc until your arms are fully extended but elbows not locked.
- 6Inhale as you slowly lower the handles back to the starting position, allowing elbows to drop just below shoulder level.
- 7Repeat for desired reps, then release handles safely and stand up.
- 8Key form tips: Keep movement controlled—avoid locking elbows or using momentum; maintain constant tension by not letting handles touch the stack; common mistakes include arching the lower back or flaring elbows too wide, which can strain shoulders.
