Smart Workout Diary

Machine Shoulder Press

The machine shoulder press is a seated pressing exercise that moves resistance overhead on a guided path. It primarily trains the deltoids, with the triceps assisting the press. It supports shoulder strength and muscle development while providing more stability than free-weight overhead pressing.

Demonstration

Machine Shoulder Press — demonstration 1
Machine Shoulder Press — demonstration 2

Instructions

  1. Adjust the machine so the seat height places the handles around shoulder or ear level when seated. Select a load that allows controlled repetitions.
  2. Sit with your back firmly against the pad, feet flat on the floor, and grasp the handles with both hands. Keep your head neutral and brace your abdomen.
  3. Start with elbows slightly in front of or in line with your torso and wrists neutral. Keep your shoulders down rather than shrugging toward your ears.
  4. Exhale and press the handles upward smoothly until your arms are nearly straight. Do not forcefully lock or hyperextend the elbows.
  5. Inhale and lower the handles slowly until they return to shoulder level or the deepest comfortable position allowed by the machine.
  6. Repeat without bouncing the weight stack or lifting your back and hips away from the pads. Stop if you feel sharp shoulder pain.
Muscle Group
Delts
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Set the seat correctly: handles that start far below shoulder level can force an uncomfortable range of motion.
  2. Use a smooth tempo and keep the weight stack from touching down between repetitions.
  3. Keep ribs controlled: avoid arching the lower back to turn the movement into a chest press.
  4. Reduce the load or range of motion if you cannot keep wrists neutral and shoulders away from your ears.
Exercise library