Machine shoulder press
- Sit in the shoulder press machine with your back firmly against the pad. Adjust the seat so the handles are level with your shoulders.
- Grip the handles with your palms facing forward. Press the weight overhead until your arms are nearly straight, but not locked.
- Slowly lower the handles with control back to the starting position at shoulder height.
Tips
- Before you begin, adjust the seat height so the handles start at shoulder level, which keeps the pressing path aligned with the intended range of motion.
- Press the handles upward in a smooth, controlled path and stop just short of locking the elbows at the top.
- Lower the handles at a controlled speed until you return to the starting position at shoulder height, completing the full downward range of each repetition.
Common mistakes
- Pressing with the seat set too low causes the handles to start below shoulder height, which changes the intended pressing angle.
- Allowing the back to pull away from the pad during the press changes the torso position that was established at setup.
- Letting the handles drop quickly on the way down rather than lowering them with control cuts the downward phase of the repetition short.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
