Machine Shoulder Press
Machine Shoulder Press is a compound vertical push exercise for the shoulders. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Leverage Shoulder Press · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Adjust the seat and pads before loading the working weight.
- 2Match the machine pivot to the joint being trained whenever a pivot marker is present.
- 3Set the seat close to upright and position the handles or weights just outside shoulder width.
- 4Keep the ribs stacked over the pelvis and begin with the forearms close to vertical.
How to perform it
- 1Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
- 2Press the handles upward by extending through the elbow.
- 3After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Stay in contact with the pads and keep the machine pivot aligned
- •Stack wrists over elbows
- •Keep ribs down
- •Reach up without shrugging aggressively
Common mistakes
- •Turning the press into an incline press
- •Flaring the elbows excessively
- •Crashing into the bottom position
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Plate-loaded
Smith machine
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.