Seated Machine Shoulder Press

Primary: Anterior and Lateral Deltoids

Secondary: Triceps and Upper Chest

1. Adjust the machine. Set the seat height so that the handles are approximately at shoulder level or slightly below.
2. Get into the starting position. Press your back firmly against the backrest, place your feet flat on the floor, and engage your core. Grip the handles comfortably.
3. Perform the press. Exhale as you smoothly press the handles upward, extending your elbows. Avoid excessively shrugging your shoulders toward your ears.
4. Return to the starting position. Inhale as you slowly lower the handles to a comfortable level, maintaining control of the weight.
5. Repeat the movement. Perform the exercise smoothly, without jerking or excessively arching your lower back.

Mistake 1: Excessively arching your lower back during the press.

How to Fix: Keep your back pressed against the backrest, engage your core, and avoid using your torso to push the weight upward.

Mistake 2: Lowering the handles too quickly.

How to Fix: Lower the weight slowly and with control, preventing the handles from dropping suddenly back to the starting position.

1. Seated Dumbbell Shoulder Press — Allows each arm to work independently and requires greater stabilization.
2. Seated Barbell Shoulder Press — A free-weight variation for developing shoulder strength.
3. Single-Arm Machine Shoulder Press — Allows you to train each side independently, provided the machine's design supports unilateral movement.

Sets

3

Reps

10–12

Rest Between Sets

60–90 seconds