How to do the Machine Shoulder Press
Primary: Front Delts, Side Delts · also works Triceps. Also called: seated machine press.
Step by step
- 1
Adjust the seat so the handles start at about shoulder height.
- 2
Sit with your back against the pad and grip the handles.
- 3
Press the handles up until your arms are almost fully extended.
- 4
Lower under control until the handles return to shoulder level.
Coaching cues
- Keep your head neutral and eyes forward
- Do not slam the weight stack at the bottom
- Keep your shoulders down away from your ears
Common mistakes
- Setting the seat too low so the start position is uncomfortably deep
- Arching away from the pad
- Hyperextending the elbows at the top
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Machine Shoulder Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Machine Shoulder Press work?
Primary: Front Delts, Side Delts. Secondary: Front Delts, Side Delts, Triceps
How many sets and reps of Machine Shoulder Press should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Machine Shoulder Press?
Same movement pattern, different equipment: Seated Dumbbell Press, Dumbbell Shoulder Press, Overhead Press, Band Shoulder Press, Kettlebell Press, Landmine Press.
Is the Machine Shoulder Press good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.