Machine Shoulder Press

Technique

Sit in the machine with the handles at shoulder height and your back flat against the pad. Press the handles upward until your arms are fully extended without locking out aggressively. Keep your core braced and avoid arching your lower back. Lower the handles back down with control.

Steps

1. Adjust the seat so the handles are at shoulder height
2. Sit with your back flat against the pad and plant your feet firmly
3. Grip the handles and brace your core
4. Press the handles upward until your arms are fully extended without forcefully locking your elbows
5. Lower the handles to shoulder height with control

Common mistakes

• Setting the seat so the handles start too high or too low
• Arching the lower back away from the pad
• Forcefully locking the elbows at the top
• Dropping the handles quickly on the return

Variations

• Neutral-grip machine shoulder press
• Pronated-grip machine shoulder press
• Single-arm machine shoulder press
• Plate-loaded machine shoulder press

FAQ