Machine Shoulder Press
Set seat so handles are at shoulder height. Brace core, feet flat, and press straight up without locking elbows; lower slowly to just above shoulder level, keeping shoulders down and back. Builds shoulders and triceps.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Sit on the machine and adjust the seat so the handles sit at shoulder height.
- Take a grip with the wrists stacked over the elbows.
- Brace the core and keep the chest tall against the back pad.
- Press the handles overhead by extending the elbows along the machine path.
- Stop just short of locking the elbows out.
- Lower under control until the upper arms are roughly parallel to the floor.
Watch for
- Lifting the lower back off the pad to drive the press.
- Wrists bending back under the load.
- Letting the weight stack drop fast on the return.
Breathing
Inhale and brace before the press, exhale as the handles pass the head.
Tip
The machine path is fixed, so the only variable is your seat height. If the elbows finish above the wrists at lockout, raise the seat.
Track this exercise in the SmartReps app
Log sets, reps and weight, and let the AI coach plan your progression — free on iOS and Android.
Log this exercise in SmartReps
