Machine Shoulder Press

Muscles Worked

How to Perform

1. 1

   Adjust the seat height so the handles align with the target muscles. Your back should be flat against the pad.

2. 2

   Grip the handles firmly, brace your core, and un-rack the weight if applicable.

3. 3

   Press through the full range of motion in a smooth, controlled arc. Exhale during the pressing phase.

4. 4

   Return to the starting position under control without letting the weight stack crash. Maintain constant tension.

Common Mistakes

• Excessive lower back arch to compensate for weak shoulders. If you find yourself leaning back, reduce the weight.

• Pressing the bar forward instead of straight up. The bar should finish directly overhead, not in front of your face.

• Not fully locking out at the top, which shortchanges shoulder development and overhead stability.

Pro Tips

• Squeeze your glutes hard during the press. This stabilizes your pelvis and prevents your lower back from arching excessively.

• Think "push yourself away from the bar" rather than pushing the bar up. This mental cue keeps you driving through the floor and maintains a solid base.

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