Machine Shoulder Press
Machine shoulder press — fixed-path overhead pressing, accessible for vertical strength work.
Level: Foundation
Primary: Shoulder
Secondary: Triceps
Movement: Compound
Tags: Push
Type: Strength (Weight Lifting)
Equipment: Machine
Sports: Football Rugby Swimming
Target muscles
The deltoids — anterior and lateral primarily — drive the press. The triceps lock out the elbows. The serratus anterior holds the scapulae stable. The fixed path removes balance and stability demands, letting the shoulders work without coordination complications.
How to perform
Setup
Adjust the seat so the handles are at shoulder height. Grip the handles. Sit with back flat against the pad.
Execution
Press the handles upward until the arms are nearly extended overhead. Slowly lower the weight back to shoulder height. Keep the core braced and the back flat against the pad.
Common mistakes
- Locking the elbows fully.
- Lifting the back off the pad.
- Going too heavy.
- Cutting the range.
- Bouncing.
Progressions and regressions
Regress to lighter loads. To progress, work pause press, move to free-weight shoulder press.
Programming notes
Foundational vertical pressing. 3-4 sets of 8-12 reps, twice a week.
