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BeginnerShouldersMachineCompound

Machine Shoulder Press

A machine-based overhead pressing movement providing a guided path for safe, heavy shoulder training.

Machine Shoulder Press demonstration

Visual demonstration — Machine Shoulder Press

Muscles Worked

Anterior Deltoid (Primary)Lateral DeltoidTriceps

Step-by-Step Instructions

  1. 1Adjust the seat so handles start at shoulder height
  2. 2Sit with back firmly against the pad
  3. 3Grip the handles and press upward to full extension
  4. 4Lower the weight slowly until hands are at ear level
  5. 5Repeat for the desired reps

Training Recommendations

Strength
Sets4-5
Reps4-6
Rest2-3 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Keep your core engaged throughout
  • Don't lock out elbows at the top
  • Use the machine to safely push closer to failure

Common Mistakes to Avoid

  • Arching the back excessively
  • Not using full range of motion
  • Bouncing at the bottom

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