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Machine shoulder press

Lever machine Seatedbeginnercompound exercisepush
Shoulders Triceps

Primary muscles: Shoulders. Assisting muscles: Triceps.

Machine shoulder press — 1
start position and end of the movement
Machine shoulder press — 2

How to do it

  1. Adjust the weight and the seat so that the handles are at shoulder level at the start.
  2. Grip the handles with an overhand grip, chest and head up — this is the starting position.
  3. Press the handles up, extending your elbows.
  4. Hold for a second at the top, then return under control, without resting the weight on the stack between reps.
Key to the execution: Keep your back against the backrest and work only from the shoulders.

Common mistakes

  • Not adjusting the seat, so the handles aren't at shoulder level.
  • Resting the weight on the stack between reps.
  • Pressing with an arched back instead of using your shoulders.

Alternatives: exercises for the same muscles

Overhead press
Overhead press
Barbell · Standing
Dumbbell shoulder press
Dumbbell shoulder press
Dumbbells · Seated
Arnold press
Arnold press
Dumbbells · Seated
Lateral raise
Lateral raise
Dumbbells · Lateral
Front raise
Front raise
Dumbbells · Front
Rear delt fly
Rear delt fly
Dumbbells · Rear

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›
Shoulders exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.