Machine Shoulder Press
A seated overhead press on a guided machine. The fixed path makes it easy to learn and to push close to failure safely.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Adjust the seat so the handles line up at about shoulder height; sit with back against the pad and grip the handles.
Brace and keep your back on the pad.
Press the handles overhead until the arms are nearly straight.
Pause briefly.
Lower under control until the hands are around shoulder height.
Breathing: Exhale as you press, inhale as you lower.
Coaching tips
Back flat on the pad
Full range each rep
Control the negative
Common mistakes
Seat set too low or too high
Letting the weight stack slam
Shrugging the shoulders up to the ears
Safety notes
Set the seat so the start position doesn't force the shoulders into excessive depth.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.