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Shoulders · Beginner

Machine Shoulder Press

Guided shoulder press for the delts and triceps with a fixed pressing path.

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Machine Shoulder Press demonstration

Exercise overview

Training details

ShouldersTriceps

Equipment

Shoulder Press Machine

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the seat so the handles start around shoulder height.
  2. 02Sit with your back against the pad, feet flat, and core lightly braced.
  3. 03Hold the handles and press upward until your arms are almost straight.
  4. 04Keep your shoulders controlled and avoid shrugging at the top.
  5. 05Lower the handles slowly back to shoulder level before the next rep.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Front RaiseComparable substituteDumbbell Lateral RaiseComparable substituteRear Delt FlyComparable substituteDumbbell Upright RowComparable substitutePike Push-UpComparable substituteBand Curl to Press

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