Machine Shoulder Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Adjust the seat height so that the handles sit at roughly ear or chin level.
• Press your back and hips firmly into the pad and plant your feet flat on the floor.
• Drive the handles straight up by pushing through the palms, keeping the elbows tucked slightly forward.
• Stop just short of locking your elbows at the top, then lower the handles under control to the starting height.

Common mistakes

• Arching the lower back excessively and sliding the hips forward on the seat.
• Flaring the elbows outward completely, which can irritate the shoulder joints.
• Cutting the range of motion short by performing only partial reps at the top.

Frequently asked questions

How high should the seat be adjusted for the shoulder press machine?

Adjust the seat so that the handles are at chin or ear level, allowing for a full range of motion without overstretching the joints.

Can I use a neutral grip instead of a pronated grip?

Yes, many shoulder press machines offer neutral handles, which are often gentler on the shoulder joints by keeping the elbows tucked.

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