Machine Shoulder Press
EquipmentShoulder Press Machine
TypeCompound
DifficultyBeginner
Primary:Front Delts, Triceps
Secondary:Rear Delts, Side Delts
Tertiary:Chest, Upper Back, Traps
Stabilizer:Core, Forearms, Glutes
📋 How to Perform
- Assume a seated position in the machine with the handles set at roughly shoulder height.
- Grab the handles with a pronated or neutral grip.
- Inhale and press directly overhead.
- Slowly lower the handles back to the starting position.
- Repeat for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Setting the seat so the handles start above the shoulders, which cuts off the bottom of the press.
- Letting the stack touch down between reps, which gives the shoulders a rest and breaks tension.
- Pushing the hips forward and arching off the backrest, which shifts the press toward the upper chest.
