# Machine Shoulder Press

A machine-based overhead press targeting the delts and triceps. Useful for building pressing strength and shoulder size with added stability.

- Beginner · Compound
- Equipment: Shoulder press machine
- HD video: https://media.seto.fit/exercises/machine-shoulder-press/video/male.mp4
- HTML: https://seto.fit/exercises/machine-shoulder-press/

## Muscles worked

- Front delts: 9/10
- Side delts: 7/10
- Triceps: 6/10

## How to do the Machine Shoulder Press

1. Adjust the machine seat so handles are near your lower ears.
2. Sit straight against the pad, with your feet flat on the floor.
3. Push the handles up until your arms are fully extended overhead.
4. Slowly return the handles to the starting range until elbows reach a comfortable deep bend.

### Full technique — 7 steps

1. Adjust the seat so the handles start around lower ear to shoulder height.
2. Sit tall with your back against the pad and feet flat on the floor.
3. Grip the handles evenly with wrists straight and elbows positioned under or slightly forward.
4. Set your shoulders down against the pad and tighten your stomach before starting the press.
5. Drive the handles upward until your arms are extended overhead without shrugging your shoulders.
6. Lower the handles back to the starting range until elbows reach a comfortable deep bend.
7. 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

## How much to do

- **Strength** (good fit): 4–5 sets of 4–6 reps · rest 2 min · 1–2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Seated Barbell Overhead Press](https://seto.fit/exercises/seated-barbell-overhead-press/), [Barbell Z Press](https://seto.fit/exercises/barbell-z-press/)
- **Dumbbells**: [Single Arm Seated Dumbbell Shoulder Press](https://seto.fit/exercises/single-arm-seated-dumbbell-shoulder-press/), [Alternating Neutral Grip Dumbbell Shoulder Press](https://seto.fit/exercises/alternating-neutral-grip-dumbbell-shoulder-press/)
- **Resistance bands**: [Seated Neutral Grip Resistance Band Shoulder Press](https://seto.fit/exercises/seated-neutral-grip-resistance-band-shoulder-press/), [Single Arm Resistance Band Shoulder Press](https://seto.fit/exercises/single-arm-resistance-band-shoulder-press/)
- **No equipment**: [Seated EZ Bar Overhead Press](https://seto.fit/exercises/seated-ez-bar-overhead-press/), [Elevated Close Grip Pike Push-Up](https://seto.fit/exercises/elevated-diamond-pike-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Machine Shoulder Press — Beginner**
- Harder: [Dumbbell Shoulder Press](https://seto.fit/exercises/dumbbell-shoulder-press/) — Beginner
- Harder: [Barbell Overhead Press](https://seto.fit/exercises/barbell-overhead-press/) — Intermediate

## Quick answers

### What muscles does the Machine Shoulder Press work?

Primary: Front delts 9/10, Side delts 7/10. Also works: Triceps 6/10.

### When should I do the Machine Shoulder Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Machine Shoulder Press?

Strength: 4–5 sets of 4–6 reps, rest 2 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Machine Shoulder Press?

Barbell: Seated Barbell Overhead Press, Barbell Z Press. Dumbbells: Single Arm Seated Dumbbell Shoulder Press, Alternating Neutral Grip Dumbbell Shoulder Press. Resistance bands: Seated Neutral Grip Resistance Band Shoulder Press, Single Arm Resistance Band Shoulder Press. No equipment: Seated EZ Bar Overhead Press, Elevated Close Grip Pike Push-Up.

### What is a harder version of the Machine Shoulder Press?

Dumbbell Shoulder Press (Beginner), Barbell Overhead Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/