Machine Shoulder Press
How to do it
Starting position
- Sit on the machine seat with your hips pressed all the way back.
- Plant your feet firmly on the floor.
- Grip the handles slightly wider than shoulder-width.
- Position your elbows directly under your wrists.
Movement
- Flare your elbows slightly to the sides and press the handles up.
- Do not fully extend your elbows; press only until just short of lockout.
- Slowly return to the starting position while maintaining tension in your shoulder muscles.
Breathing
Exhale as you press the handles up and inhale as you lower them.
Trainer tips
- Adjust the seat so the handles are at ear height
- Keep your back against the pad and press up
- Resist slowly for 2 seconds as you lower
Cautions
- Arching your lower back excessively can cause a lumbar injury, so brace your abs.
- Shrugging the shoulders up because the seat is too low
- Slamming down to the floor and using momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Front delts Side delts |
|---|---|
| Secondary muscles | Triceps |
| Equipment |  Shoulder press machine |
| Movement pattern | Vertical push |
| Rep range | 8–12 reps |
6 similar exercises
Representative exercise: Plate-Loaded Shoulder Press
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the shoulder press machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Machine Standing Viking PressHarderLever Single Arm Shoulder Press (Plate Loaded)HarderBand Shoulder PressSimilar exerciseCable Shoulder PressSimilar exercisePike Push-UpSimilar exerciseDumbbell One Arm Shoulder PressSame muscle · different equipmentLandmine Single Arm PressSame muscle · different equipmentSmith Standing Military PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.