Single Arm Machine Shoulder Press: How-to, Tips & More
The Single Arm Machine Shoulder Press is a beginner compound exercise for your shoulders. You do it with shoulder press machine, one side at a time. 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 Single Arm Machine Shoulder Press
- Sit in the machine with your back against the pad.
- Grip one handle at shoulder height.
- Press it overhead until your arm is straight.
- Lower slowly, then switch sides after the set.
Single Arm Machine Shoulder Press tips
- Hold the other handle to keep your body steady.
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
Single Arm Machine Shoulder Press alternatives
Machine Shoulder Press
Shoulders
Arnold Press
Shoulders
Band Overhead Press
Shoulders
Barbell Overhead Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Barbell Front Raise
Barbell
Bottoms Up Kettlebell Press
Kettlebells
Frequently asked questions
What muscles does the Single Arm Machine Shoulder Press work?
The Single Arm 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 Single Arm Machine Shoulder Press good for beginners?
Yes. The Single Arm 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 Single Arm Machine Shoulder Press?
You need shoulder press machine.
Add Single Arm Machine Shoulder Press to your program
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