Shoulder Press Machine

Guided vertical push: no balance component, easy to take safely close to failure. Very useful as a secondary shoulder press or for beginners.

• Compound
• Machine
• Beginner

How to do it

• Set the seat so the handles are at ear height
• Back supported, ribs down
• Press until your elbows are almost extended
• Lower slowly into the stretch without resting the plates

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Press for 1 s, lower for 2–3 s under control

Common mistakes

• A badly set seat (handle above your shoulder)
• A partial range
• Pressing with your lower back off the pad

Muscles worked

Primary

• Shoulders

Secondary

• Side delt
• Triceps

Alternatives

• Standing Overhead Press
• Dumbbell Shoulder Press