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Exercise library · Shoulders

Machine shoulder press

Vertical press for the shoulders on a machine.

How to do it

1 of 3

Handles at shoulder level

  1. Starting position

    Adjust the seat so the handles are at shoulder level, sit against the backrest with your feet down and grip the handles.

  2. The movement

    Press the handles straight up until your arms are nearly straight, then lower them with control to shoulder level.

Most common mistake

Don't shrug your shoulders toward your ears, keep them down and your back against the backrest throughout the movement.

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Muscle group
Shoulders
Equipment
Machine
Where
Gym
Logged as
Weight × reps

Muscles worked

The machine shoulder press mainly trains the front of your shoulders, with help from the side delts and triceps. Your upper chest helps in the lower part of the movement, and the muscles around your shoulder blades keep them steady as your arms go up. With the machine setting the path and the backrest holding you, your trunk and stabilisers do less than with free weights, leaving more effort for the press. Many machines offer two grips, and palms facing each other usually feels kinder on the shoulders than palms facing forward.

Common mistakes

  • Your wrists bend back. If the handle sits out in your fingers, your wrists fold back and force leaks away. Set the handle low in your palm, directly above your forearm, and grip it firmly.
  • Your elbows point straight out to the sides. With your upper arms level with your shoulders, many people find the press uncomfortable. Let your elbows come slightly in front of your body, or use the neutral handles if the machine has them.
  • Your reps get shorter and shorter. As you tire, the last reps easily become halves. Only count reps where the handles come down to shoulder height, and end the set when that no longer happens.

Variations and alternatives

  • The seated dumbbell shoulder press lets each arm work on its own and asks for more stability.
  • The overhead press is done standing with a barbell, for heavy strength work.
  • The Arnold press adds a twist of the dumbbells and starts with your elbows in front of you.
  • The pike push-up trains the same pressing movement at home, with your bodyweight.

Sets and reps

This press suits building muscle best, with 8 to 12 reps over three or four sets. Heavier sets of 5 to 8 reps work, but for pure overhead strength a barbell is better. For endurance, or as a second press in the session, 12 to 15 reps works well. The guide to sets and reps explains more.

A machine is a safe place to train close to your limit: if a rep stalls, you lower the weight back to the start, no spotter needed. Your last set can end with one rep or none in reserve (see reps in reserve). Add reps first and move up one plate once you reach the top of your range in every set. With large steps on the stack, build reps for a few sessions first. That is progressive overload on a machine.

Swap for

Taken, or missing the equipment? The same movement with something else.

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