Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
← Back to Exercise Library
Combined Thumbnailthumbnail.jpgImage available Enabled Enabled
Loaded
Machine Shoulder Press
Shoulders · Machine · Primary muscle: Deltoids
Active
Difficulty2/5
Repetitions1–50
Sets1–10
Tempo2-1-2
Rest90s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Adjust the seat so the machine handles begin at approximately shoulder height.
- Sit with your back firmly supported by the pad and plant both feet securely on the floor.
- Grip the handles with neutral wrists, keep your shoulders controlled, and brace your core.
- Press both handles upward in a smooth, symmetrical motion.
- Extend your arms without aggressively locking your elbows and pause briefly at the top.
- Lower the handles slowly toward shoulder level, then repeat without allowing the weight stack to slam.
Muscle focus
Muscles
Primary: Deltoids
Coaching
Tips
- Set the seat before loading the movement so the handles align comfortably with your shoulders.
- Keep your back against the pad and ribs controlled throughout each repetition.
- Maintain stacked wrists and forearms while pressing.
- Choose a load that lets both arms move evenly through a comfortable range.
Technique check
Common mistakes
- Using an incorrect seat height that places the handles too high or too low.
- Arching the lower back excessively or lifting away from the pad.
- Shrugging the shoulders during the press.
- Using too much weight to maintain a controlled range of motion.
- Locking the elbows aggressively at the top.
- Allowing the wrists to bend excessively.
- Returning the handles too quickly or slamming the weight stack.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes