How to do the Machine Shoulder Press
- Adjust the machine seat so handles are near your lower ears.
- Sit straight against the pad, with your feet flat on the floor.
- Push the handles up until your arms are fully extended overhead.
- Slowly return the handles to the starting range until elbows reach a comfortable deep bend.
Full technique — 7 steps
- Adjust the seat so the handles start around lower ear to shoulder height.
- Sit tall with your back against the pad and feet flat on the floor.
- Grip the handles evenly with wrists straight and elbows positioned under or slightly forward.
- Set your shoulders down against the pad and tighten your stomach before starting the press.
- Drive the handles upward until your arms are extended overhead without shrugging your shoulders.
- Lower the handles back to the starting range until elbows reach a comfortable deep bend.
- Begin the next rep from the same bottom position without bouncing the weight stack.
Common mistakes
- Seat set too low
- Elbows flaring far behind torso
- Shrugging shoulders during press
- Bouncing into the bottom
- Coming off the back pad
Form cues
- Keep wrists straight
- Press without shrugging
- Stay against the pad
- Lower to full machine range
