Upper body · Machines & free weights

Machine shoulder press

shoulders, triceps · Level Beginner · Shoulder machine

Upper bodyMachines & free weightsBeginner

4 × 10-12  ·  Equipment: Shoulder machine

Muscle groups: Shoulders · Arms

Muscles worked

Front
Back
Primary Secondary Not worked

How to do machine shoulder press

  1. Set the seat so handles are at shoulder height.
  2. Back against the pad, core braced.
  3. Press up until arms are almost straight.
  4. Lower under control to ear level.

Mistakes to avoid

  • Don't arch your back; keep your abs tight.
  • Don't shrug your shoulders up to your ears.
  • Control the range to avoid hitting your head.

Progression

  • Add small increments weekly. Once you hit 4x12 with clean form, increase the weight.

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