Machine Shoulder Press

How to Perform

1. Adjust the seat so the handles start at shoulder height
2. Grip the handles with a firm overhand grip
3. Press up to full extension overhead
4. Squeeze the shoulders at the top for 1 second
5. Lower with control back to the starting position

Tips

• Adjust the seat height so the handles align with your shoulders — too low strains the rotator cuff, too high reduces range of motion
• No machine? Dumbbell shoulder press, barbell overhead press, or resistance band press overhead are all free-weight alternatives
• Use a 1-2 second press, 1 second squeeze, and 2-3 second descent — the fixed path means all your energy can go into tempo and contraction
• Arching your lower back off the seat to lift more weight is the most common mistake — keep your back flat against the pad
• Feel the deltoids working from the start of the press and the triceps kicking in toward lockout — you should feel the burn across the caps of your shoulders