Exercise guide · Shoulders & Traps

Machine Shoulder Press

Machine shoulder press provides a fixed path and back support, making it easier to focus on pressing with stable shoulders. Adjust the seat so handles align with your shoulders before you start.

Targets: Front delts
Equipment: Machine
Type: Compound

Step by step

How to do the Machine Shoulder Press

Set seat height so handles are at shoulder level when seated.
Sit with back against the pad and feet on the floor or foot platform.
Grip handles neutral or pronated, depending on the machine.
Press straight up until arms are extended without hard lockout.
Lower with control until elbows are about 90 degrees or the machine’s safe bottom position.

Form cues

Back on the pad
Press straight up
Don’t shrug shoulders at the top
Smooth reps without bounce

Common mistakes

Seat too high or low, awkward shoulder angles
Lifting hips or back off the pad to complete the rep
Using momentum and slamming the stack
Shoulders rolling forward at the bottom

Muscles worked

Primary

Front delts

Secondary

Side delts and Triceps

Safety: Stop at sharp shoulder pain and recheck seat and handle alignment.

Alternatives

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