Machine Shoulder Press
Machine Shoulder Press is a resistance exercise - vertical shoulder press exercise involving Anterior deltoid, Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Middle deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Upper trapezius, Obliques
- Exercise type
- Resistance exercise - vertical shoulder press
Exercise technique
- Machine adjustment
Set seat height so the handles start just beside your shoulders.
- Setup
Place your hips and back against the supports and plant your feet on the floor.
- Grip
Wrap your thumbs around the handles and align your wrists with your forearms.
- Lower angle
Keep your elbows on the machine path without forcing your shoulders backward.
- Press
Exhale as you extend your elbows and raise the handles overhead.
- Top pause
Extend your arms without hanging forcefully on the joints and control your shoulder girdle.
- Return
Slowly bend your elbows to return to the bottom without banging the weight stack against the stops.
Key technique points
- Adjust seat height to your shoulders.
- Maintain back support.
- Align your wrists beneath the handles.
- Choose a comfortable lower range.
- Press with both arms at the same speed.
- Lower the stack slowly.
Common mistakes
Handles too far behind
Do not start with a setting that forces your shoulders backward; adjust the seat and starting angle.
Rising from the seat
Do not lift your hips off the pad to press the handles; remain on the fixed shoulder line of the machine.
Collapsing the wrists
Do not carry the handles with your wrists bent backward; transfer the load through the heels of your palms into your forearms.
Lowering too far
Do not force yourself to the physical limit of the machine; reverse with control within your comfortable shoulder range.
Bouncing the stack
Do not bang the plates at the bottom to gain momentum for the next press; brake elbow flexion slowly.
Shifting to one side
Do not lean your torso sideways during a difficult repetition; maintain equal shoulder-blade contact with the pad.
Frequently asked questions
Machine Shoulder Press: why is “Handles too far behind” a mistake?
Do not start with a setting that forces your shoulders backward; adjust the seat and starting angle.
Machine Shoulder Press: why is “Rising from the seat” a mistake?
Do not lift your hips off the pad to press the handles; remain on the fixed shoulder line of the machine.
Machine Shoulder Press: why is “Collapsing the wrists” a mistake?
Do not carry the handles with your wrists bent backward; transfer the load through the heels of your palms into your forearms.
Machine Shoulder Press: why is “Lowering too far” a mistake?
Do not force yourself to the physical limit of the machine; reverse with control within your comfortable shoulder range.
Machine Shoulder Press: why is “Bouncing the stack” a mistake?
Do not bang the plates at the bottom to gain momentum for the next press; brake elbow flexion slowly.
Machine Shoulder Press: why is “Shifting to one side” a mistake?
Do not lean your torso sideways during a difficult repetition; maintain equal shoulder-blade contact with the pad.
What should I focus on when doing Machine Shoulder Press?
Adjust seat height to your shoulders. Maintain back support. Align your wrists beneath the handles. Choose a comfortable lower range. Press with both arms at the same speed. Lower the stack slowly.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Dumbbell Thruster
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.