How to do a Machine Shoulder Press
The Machine Shoulder Press is a beginner machine exercise that works your shoulders, with help from your triceps and chest.
How to do a Machine Shoulder Press, step by step
- Adjust the seat height and backrest of the leverage machine to a comfortable position.
- Sit on the machine with your back against the backrest and your feet flat on the floor.
- Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart.
- Push the handles upward and forward until your arms are fully extended, but not locked.
- Pause for a moment at the top, then slowly lower the handles back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Locking out elbows
- Using momentum to lift weight
- Arching the back
- Incorrect seat adjustment
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Machine Shoulder Press work?
The Machine Shoulder Press mainly works your shoulders. It also works your triceps and chest.
Is the Machine Shoulder Press good for beginners?
Yes. The Machine Shoulder Press is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Machine Shoulder Press should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Machine Shoulder Press?
Good alternatives are Reverse Pec Deck (Machine), Band Shoulder Press and Dumbbell Shoulder Press.
Put it in a workout plan
Track your Machine Shoulder Press in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.