How to do the Machine Shoulder Press
- Adjust the seat so the handles start near shoulder height.
- Keep your back against the pad as you press upward.
- Lower the handles smoothly while keeping your forearms in line with them.
Common mistakes
- Setting the seat so low that the first rep starts with your shoulders shrugged.
- Letting the plates slam down on the return.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Single-Arm Cable Shoulder Press · Machine
- Dumbbell Shoulder Press · Dumbbells
- Machine Chest Press · Machine
Frequently asked questions
What muscles does the Machine Shoulder Press work?
Primary muscle group: Shoulders. Secondary muscles: triceps, upper chest.
How many reps should I do for the Machine Shoulder Press?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Machine Shoulder Press?
Compare the setup and equipment for these alternatives: Single-Arm Cable Shoulder Press, Dumbbell Shoulder Press, Machine Chest Press.