Machine Shoulder Press
Vertical push, machine, front delts and side delts
The machine shoulder press pushes two handles overhead while you sit with the back supported. The guided path lets the front and side delts work hard, with the triceps helping. It suits beginners and lifters who want heavy shoulder work without balancing weights.
Setting up
- Adjust the seat so the handles start at about shoulder height.
- Sit with the back flat against the pad and the feet flat on the floor.
- Grip the handles with the elbows below the hands.
- Start with a light load you can press ten times.
How to do a machine shoulder press
- Brace the belly and keep the back against the pad.
- Press the handles straight up until the arms are straight.
- Stop just short of locking the elbows.
- Lower the handles slowly back to shoulder height.
Breathing. Breathe out as you press up and breathe in as you lower.
Muscles worked
- Mainly
- Front delts and side delts
- Also
- Triceps
Common mistakes
- Arching the back off the pad. That turns it into a chest press, so keep the back flat and the ribs down.
- Lowering only halfway. Half reps build half the strength, so lower to about shoulder height.
- Shrugging the shoulders up. Then the traps take over, so keep the shoulders down as you press.
Guide
Guide
Guide
Guide