Machine Shoulder Press
A guided overhead press that removes balance demands, letting you train the delts hard with minimal setup.
Muscle activation
- Front delts50%
- Triceps30%
- Side delts20%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Adjust the seat so the handles start around shoulder to chin height.
2. Mid-rep
Keep your back on the pad and ribs down.
3. End of the movement
Lower under control back to about chin height.
4. Common mistake
Seat set too low so the start position is too deep
Ways to do it
Shoulder press on 4 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Adjust the seat so the handles start around shoulder to chin height.
- 2Sit with your back against the pad and feet planted.
- 3Grip the handles with wrists stacked over elbows.
Execution
- 1Press the handles overhead until your arms are nearly straight.
- 2Keep your back on the pad and ribs down.
- 3Lower under control back to about chin height.
- 4Avoid letting the stack touch down between reps.
Breathing
Exhale as you press, inhale as you lower.
Tempo
2-0-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Front delts
Secondary
Side delts, Triceps
Key form cues
- Back on the pad
- Wrists over elbows
- Press to the ceiling
- Slow on the way down
Common mistakes
Seat set too low so the start position is too deep
Raise the seat until the handles start around shoulder to chin height.
Arching away from the back pad
Brace your abs and lower the load.
Partial reps at the top only
Use the full comfortable range on every rep.
Range of motion
From handles at about shoulder to chin height to arms nearly straight overhead.
Variations
Easier
Lighter load with a pause at the bottom
Harder
Single-arm machine press
At home
Pike push-up
Machine / cable
Smith machine seated press