GYMKC
Menu
Get the app

Plate-Loaded Shoulder Press

Front deltsSide delts Triceps Compound Shoulder press machine
Demo (loops)

How to do it

Starting position

  1. Adjust the seat height so the handles are at shoulder height.
  2. Press your lower back against the backrest and place your feet on the floor.
  3. Grip the handles and keep your elbows in front of your body.

Movement

  1. Keep your lower back against the pad and press the handles up.
  2. Do not fully lock out your elbows, and leave a slight bend.
  3. Lower while keeping your shoulders from rising toward your ears.

Breathing

Exhale as you press up, and inhale as you lower.

Trainer tips

  • Adjust the seat so the handles are at shoulder height
  • Press up with your lower back against the backrest

Cautions

  • If you arch your lower back and press with your chest, shoulder engagement decreases and stress goes to your lower back.
  • If your shoulders feel uncomfortable, reduce the weight and shorten your range of motion.
  • Letting the shoulders rise toward the ears when lowering

Exercise info

Primary musclesFront deltsSide delts
Secondary musclesTriceps
EquipmentShoulder press machine
Movement patternVertical push
Rep range8–12 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

Get the appMore exercises

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.