Machine Shoulder Press
Auto DetectedA guided overhead pressing exercise using a shoulder press machine that targets the anterior and lateral deltoids, triceps, and upper chest to build upper body strength and hypertrophy; suitable for beginners due to its stability and controlled path.
About Exercise
Equipment
Shoulder Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head, Medial Head
Chest
5/10Upper Chest
Traps
4/10Upper Traps
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the machine with your back against the pad and adjust the seat so handles align with your shoulders. Grip the handles with elbows bent at 90 degrees and feet flat on the floor.
- Inhale and brace your core.
- Exhale as you press the handles overhead along the guided path until arms are nearly extended.
- Pause briefly at the top without locking elbows.
- Inhale and lower the handles slowly back to shoulder height.
- Repeat for desired reps while maintaining control.
Coaching Tips
Form Cues
- Keep shoulders down and back
- Drive through elbows
- Maintain neutral spine
- Control the descent
- Grip firmly
Breathing
Inhale during the lowering phase and exhale during the pressing phase while bracing your core.
Tempo
2-1-1
Range of Motion
Lower handles to shoulder level with elbows at 90 degrees; press to near full arm extension without elbow lockout.
Safety
Safety Notes
- Avoid locking elbows at top
- Keep back against pad
- Start with light weight
- Stop if shoulder pain occurs
- Ensure proper seat adjustment
Spotting
Spotting not typically required due to machine's guided path and weight stack; use pin safeties if available.
Common Mistakes
- Rounding shoulders
- Overarching lower back
- Using momentum
- Incomplete range of motion
- Flaring elbows excessively
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
- Uncontrolled hypertension
Flexibility Needed
- Shoulder flexion to 160 degrees
- Adequate thoracic extension
Build Up First
- Basic upper body pressing form
- Familiarity with machine adjustments
Also known as
Seated Shoulder Press Machine, Overhead Press Machine
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