Machine Shoulder Press: How-to, Tips & More
The Machine Shoulder Press is a beginner compound exercise for your shoulders. You do it with shoulder press machine. It is a good fit when your goal is muscle growth.
Besides the shoulders, it also works your triceps and upper chest, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Upper chest
Secondary
How to do the Machine Shoulder Press
- Adjust the seat so the handles start at shoulder height.
- Sit with your back against the pad and grip the handles.
- Press up until your arms are straight.
- Lower slowly.
Machine Shoulder Press tips
- Keep your back against the pad.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Shoulder press machine
Type
Compound
Machine Shoulder Press alternatives
Dumbbell Shoulder Press
Shoulders
Barbell Overhead Press
Shoulders
Smith Machine Shoulder Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Arnold Press
Dumbbells
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Frequently asked questions
What muscles does the Machine Shoulder Press work?
The Machine Shoulder Press mainly works your shoulders, with help from your triceps and upper chest.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Machine Shoulder Press good for beginners?
Yes. The Machine Shoulder Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Machine Shoulder Press?
You need shoulder press machine.
Add Machine Shoulder Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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