Shoulders · Compound

Machine Shoulder Press

A guided overhead press that is simple and safe to push close to failure.

MAIN MUSCLE
Front delts, Side delts
ALSO WORKS
Triceps
EQUIPMENT
Machine
LEVEL
Beginner
REPS
10-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Adjust the seat so the handles start at shoulder height.

  2. Sit with the back against the pad and grip the handles.

  3. Press up until the arms are nearly straight.

  4. Lower slowly to shoulder level.

COMMON MISTAKES

  • Leaning back excessively; squeeze the glutes and keep the ribs down.
  • Pressing forward instead of up; move the head through so the weight finishes over mid-foot.
  • Partial lockout; finish with arms fully extended overhead.

TIPS

  • Brace like you are about to be punched in the stomach before every rep.

QUESTIONS

Which muscles does Machine Shoulder Press work?

The main muscle is Front delts, Side delts. It also works Triceps.

How many reps should I do?

FORGE suggests 10-12 reps for Machine Shoulder Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Machine Shoulder Press?

These train the same muscles: Seated Dumbbell Shoulder Press, Smith Machine Shoulder Press, Overhead Press.